CrossFit – Mon, Dec 5

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 8:00

1 set:

200/250-m bike

10 single-leg DB deadlifts/leg (focus on keeping the chest up)

10 sit-ups

1 set:

200/250-m bike

10 DB power cleans (focus on hip extension)

Skill Review

TOES-TO-BAR PROGRESSION | 7:00

PROGRESSION FOCUS

:30 position on the pull-up bar Grip and actively hang on the bar

10 kip swings Fast transition between hollow and arch body positions

2 sets: 2 kip swings + 2 knees above hips Knee up in the hollow position

2 sets: 2 kip swings + 2 knees to armpits Aggressive press down in the back swing, lean back, and drive knees up

2 sets: 2 kip swings + 2 knees-to-armpits + 1 toe-to-bar Knees up and extend legs towards the bar

Workout Prep

3 sets:

3 toes-to-bar or scaling option

3 DB power cleans

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20:

15 toes-to-bars

10 DB power cleans (35/50 lb)

800/1,000-m C2 bike

Metcon (AMRAP – Rounds and Reps)

INTERMEDIATE

AMRAP 20:

15 knees-to-armpits

10 DB power cleans (20/35 lb)

800/1,000-m C2 bike

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 20:

10 hanging knee raises

10 DB power cleans (10/15 lb)

800/1,000-m C2 bike

Post Workout Skill

3 sets:

:20 C2 bike sprint for calories

– Rest 2:00 between sets.

Stretch

Accumulate:

1:00 sit and reach (right leg)

1:00 sit and reach (left leg)

1:00 sit and reach (straddle)