CrossFit – Fri, Oct 20
CrossFit Chilliwack – CrossFit
231020 (Time)
– RX –
4 rounds for time:
30 walking lunge steps
25 toes-to-bars
– INTERMEDIATE –
4 rounds for time:
30 walking lunge steps
15 toes-to-bars
– BEGINNER –
4 rounds for time:
20 walking lunge steps
15 hanging knee raises
General Warm-up (No Measure)
Pizza delivery warm-up | 6:00
Equipment: AbMat.
Watch the Pizza Delivery Game demo video before class.
Take no more than 2:00 to explain the game and demo the stretches.
Athletes will have 4 sets of :45 to hold AbMats over their heads while other athletes try to knock them down.
If an athlete’s AbMat is knocked down, that athlete must perform 5 air squats before jumping back into the game.
Keep athletes on task and ensure they’re adequately warm before moving to the specific warm-up.
4 sets x :45 pizza delivery game
• Perform :45 dynamic stretches between each set of the game:
– Alternating elbow-to-insteps
– Alternating single-leg V-ups
– Push-ups to downward dog
– Leg swings/side
Skill Work (2 Rounds for weight)
Pre-workout:
Every 3:00 for 4 sets:
6 left-leg DB step-ups (20/24 in)
6 right-leg DB step-ups
– Use on DB held at the shoulder.
– Build in load as desired.
Stretching (No Measure)
1-2 sets:
1:00 foam roll quads
1:00 standing pike stretch
– AT-HOME – (Time)
4 rounds for time:
30 walking lunge steps
25 V-ups