CrossFit – Fri, Nov 4

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC WARM-UP | 6:00

2 sets:

20 jumping jacks

20 shoulder taps

20 mountain climbers

10 PVC good mornings

10 PVC pass thrus

10 PVC overhead lunges

Warm Up

ROWING AND BURPEES | 10:00

1 set:

:30 row (keep track of calories)

4 burpees

1 set:

:25 row (improve calories from 3rd set)

4 lateral burpees over the rower (fast)

Skills Review

CHEST-TO-BAR PULL-UPS | 8:00

PROGRESSION FOCUS

5 kip swings Point the feet to the ground and “shake” the pull-up bar forward and backward.

5 kipping pull-ups Scoop the toes and shake the bar forward HARD, then pull the chin over the bar.

5 chest-to-bar pull-ups Bigger arch, then a bigger scoop and shake, then a bigger pull, then a bigger push away.

EMOM 3: Butterfly pull-up drill Start with small circles and progress to chin over the bar, then chest-to-bar pull-ups.

Metcon (5 Rounds for reps)

RX

5 x 2:00 rounds for reps:

14/20-cal row

10 lateral burpee over the rower

Max-rep chest-to-bar pull-ups

– Rest 1:00 between rounds.

Metcon (5 Rounds for reps)

INTERMEDIATE

5 x 2:00 rounds for reps:

10/15-cal row

10 lateral burpee over the rower

Max-rep pull-ups

– Rest 1:00 between rounds.

Metcon (5 Rounds for reps)

BEGINNER

5 x 2:00 rounds for reps:

7/10-cal row

10 lateral burpee over the rower

Max-rep jumping pull-ups

– Rest 1:00 between rounds.

Post-Workout Strength

3 sets:

10 staggered stance good mornings/leg (empty barbell)

10 alternating Cossack squats

Stretch

Accumulate:

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift