CrossFit – Mon, Apr 17

Crossfit Chilliwack – CrossFit

Warm up

1 set:

2:00 row, SkiErg or bike (slow)

20 box step-ups (step down)

20 plank shoulder taps (feet on floor)

1 set:

1:00 row, SkiErg or bike (fast)

10 box jump-overs

2 x handstand walk around the box (1 x each direction)

Skill Review

TOES-TO-BAR PROGRESSION | 12:00

Spend 1:00-2:00 at each step.

Focus on the kip swing and aggressive press down in the back swing to maximize height.

PROGRESSION FOCUS

Setup “Hands outside shoulder width, pull down on the bar, and squeeze the stomach.”

Kip swings “Quickly push the shoulders forward and pull the shoulders back.”

2 Kip swings + 2 knees above hips “As the shoulders pull back, pull the knees to the chest.”

2 Kip swings + 2 knees-to-armpits “Press down against the bar as the knees rise.”

2 Kip swings + 2 knees-to-armpits + 1 toe-to-bar “Kick the legs straight as the knees touch the chest.”

Toes-to-bar “Pull the feet down quickly and arch hard into the next rep.”

RX (Time)

For time:

21-18-15-12-9-6-3:

Toes-to-bars

Box jump-overs (24/30 in)

INTERMEDIATE (Time)

For time:

18-15-12-9-6-3:

Toes-to-bars

Box jump-overs (24/30 in)

BEGINNER (Time)

For time:

18-15-12-9-6-3:

Hanging knee raises

Box step-ups (12/20 in)

Post Workout Skill

Accumulate:

2:00superman hold

Stretch

1 set:

1:00 foam roll shins

1:00 foam roll calves

1:00 foam roll thoracic spine

1:00 foam roll lats