CrossFit – Mon, Dec 4

CrossFit Chilliwack – CrossFit

View Public Whiteboard

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.
– RX –

AMRAP 7:

3-6-9-12… etc.

Thrusters (65/100 lb)

Chest-to-bar pull-ups

– BEGINNER –

AMRAP 7:

3-6-9-12… etc.

Thrusters (35/45 lb)

Jumping chest-to-bar pull-ups

General Warm-up (No Measure)

2 rounds:

:30 Samson lunges

:30 bent-over rows (empty bar)

:30 air squats

:30 shoulder presses (empty bar)

:30 scap pull-ups

Skill Work (Checkmark)

Post-workout:

3 sets:

5-15 GHD sit-ups

– Rest 1:00-2:00 between sets.

Stretching (No Measure)

1 set:

2:00 foam roll quads

1:00 reach-roll-lift

– AT-HOME – (AMRAP – Reps)

AMRAP 7:

3-6-9-12… etc.

Double-DB thrusters (35/50 lb)

Alternating single-DB hang power cleans

Work Your Weakness

Back Squat (Strength I
EMOM 12:
3 back squats)

– Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets).

– Take the barbell out of a rack if available.

Power Clean (Strength II
5 sets for load:
2 power cleans
– Lift once every 3:00.)

– Increase load across as many sets as possible.

– Begin the first set around 70-75% of your 1-rep-max power clean.

– Rest with your remaining time in the 3:00 interval.

Weighted Pull-ups (Strength III
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.)

– Increase loading across as many sets as possible, however, it is ok to perform the same weight for multiple sets.

– Use a DB, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.

– If you are not able to perform a pull-up under your own power, look to find the smallest assistance band possible that allows to you perform three smooth and controlled reps.

Skill I (AMRAP – Reps)

Accumulate:

30-50 strict handstand push-ups

– This should take no more 10:00 to complete.

– Advanced athletes should work toward the higher end of the rep range. If you can complete this task in 5:00 or less, try completing a few reps with your chest facing the wall.

– Beginner athletes should focus on smaller sets and fewer reps. If you are unable to complete strict handstand push-ups, consider some of the modifications.

Modifications

Strict handstand push-ups | 20-25 negatives, piked push-ups, dumbbell shoulder presses.

Stamina I (Time)

Every 2:00 for 10 sets:

200/250-meter row

– Record your slowest interval.

– Rest with the remaining time with the 2:00 clock.

– Do not pace the intervals.