CrossFit – Fri, Nov 18
Crossfit Chilliwack – CrossFit
Warm Up
DYNAMIC WARM-UP | 9:00
8 sets:
20: slow row
:10 fast row
1 set
:20 wall-facing handstand hold
1 set
:20 handstand hold
1 set
:20 alternating shoulder taps in handstand against a wall
Skills Review
ROWING EFFICIENCY | 5:00
Coaches should demonstrate each pace.
Rest briefly between each set to discuss teaching points and pacing goals.
Set 1:
• Focus on athletes sitting up tall on the rower. Athletes should identify their calories/hr as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace).
Set 2:
• At an 18-20 strokes per minute pace, notice your calories/hr. It should be a lower number.
15 pulls on the rower (18-20 strokes per minute pace).
Set 3:
• At a 22-24 strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.
15 pulls on the rower (22-24 strokes per minute pace).
Set 4:
• At a 26-30+ strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.
15 pulls on the rower (26-30+ strokes per minute pace).
Push Press (4 sets:
5 push presses
– Build to a heavy set of 5-reps.)
Metcon (AMRAP – Rounds and Reps)
RX/INTERMEDIATE
AMRAP 5:
10/15 calorie row
10 push-ups
Rest 5:00
AMRAP 5:
10/15 calorie row
10 push-ups
Metcon (AMRAP – Rounds and Reps)
BEGINNER
AMRAP 5:
7/10 calorie row
10 push-ups
Rest 5:00
AMRAP 5:
7/10 calorie row
10 push-ups
Stretch
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift