CrossFit – Fri, Oct 28

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC WARM-UP | 8:00

1 set:

30 jumping jacks

10 alternating spiderman stretches

1 set:

:20 double-unders

10 thrusters (empty barbell or training bar)

Skills Review

ROPE CLIMB PROGRESSION AND PRACTICE | 10:00

PROGRESSION FOCUS

5-10 pull-to-stands Pulling strength and hand-over-hand coordination

1:00 foot hook Jumping up on the rope and establishing a foot hook. Athletes should be able to put weight on the hook

1:30 foot hook + 1 pull + re-establish foot hook The ability to loosen the initial foot hook, make one pull, and re-establish the foothold

1:30 rope climbs Use the legs to help climb the rope

1:30 starting from seated Keep the arms slightly bent the entire time and practice keeping your hands closer together. Get far enough off the ground to establish a secure foothold.

Workout Prep

1 set:

:20 double-unders

– Rest :10

:20 thrusters

– Rest :10

1 rope climb

Metcon (Time)

RX

5 rounds for time:

36 double-unders

12 thrusters (55/75 lb)

1 rope climb (15 ft)

– Rope climb begins from the seated position.

Metcon (Time)

INTERMEDIATE

5 rounds for time:

:30 double-unders

12 thrusters (55/75 lb)

1 rope climb (15 ft)

Metcon (Time)

BEGINNER

5 rounds for time:

36 single-unders

12 thrusters (35/45 lb)

3 pull-to-stands

Post-Workout Strength

4 sets:

3 weighted strict pull-ups

4 wide-grip strict pull-ups

5 strict pull-ups

Stretch

Accumulate:

1:00 banded shoulder stretch/side