CrossFit – Fri, Oct 7

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC WARM-UP | 10:00

1 set:

200-m jog

30 single unders

20 BW lunges (10/leg)

5 inchworm walkouts

1 set:

100-m sprint

100-m jog

50 double-unders

12 BW lunges (6/leg)

5 inchworm walkouts

Warm Up

PRE-WORKOUT SPRINT | 10:00

Athletes should perform 1 set every 2:00.

Advise your athletes to run at 85-90% effort. If they want, they can give 100% effort on their last set.

5 sets:

100-m sprint

Warm Up

DOUBLE-UNDER PRACTICE | 3:00

Have athletes perform 2 practice sets before the workout.

2 sets:

15-30 double-unders

Metcon (5 Rounds for time)

RX

5 rounds for time:

75 double-unders

400-m run

Metcon (5 Rounds for time)

INTERMEDIATE

5 rounds for time:

1:00 double unders

400-m run

Metcon (5 Rounds for time)

BEGINNER

5 rounds for time:

50 single-unders

200-m run

Stretch

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot