CrossFit – Mon, Feb 12
CrossFit Chilliwack – CrossFit
General Warm-up (No Measure)
3 sets:
:30 air squats
– Rest :10
:30 shoulder presses
– Rest :10
240212 (Time)
– RX –
For time:
50-40-30-20-10
Air squats
5-10-15-20-25
Push jerks (95/135 lb)
– INTERMEDIATE –
For time:
50-40-30-20-10
Air squats
5-10-15-20-25
Push jerks (65/95 lb)
– BEGINNER –
For time:
25-20-15-10-5
Air squats
3-6-9-12-15
Push presses (35/45 lb)
Metcon (Weight)
Pre-workout:
On a 10:00 clock:
Build to a heavy 3-rep push jerk
Stretching (No Measure)
2 sets:
:30 frog stretch
:30 couch stretch/leg
– AT-HOME – (Time)
For time:
50-40-30-20-10
Air squats
5-10-15-20-25
Dumbbell push jerks (35/50 lb)
– Use two dumbbells.
Work Your Weakness
– STRENGTH I – (9 Rounds for weight)
For load:
Snatch, clean or jerk:
3 reps x 2 sets @ 70-80%
2 reps x 3 sets @ 80-90%
1 rep x 4 sets @ 90%+
– Welcome to week seven of our Strength I cycle. Continue to stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use the same 1-rep-max to find your percentages.
– Take the jerks from a rack, and rest as needed between sets.
Back Squat (- STRENGTH II –
For load:
Back squat
1-1-1-1-1-1-1
– The final set should be the heaviest.)
– Welcome to week three of our Strength II cycle where we back squat for four weeks.
– Your goal is to find a heavy set of 1 back squats. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.
– STRENGTH III – (Weight)
For load:
21-15-9:
Sumo deadlifts
– After every round, perform a 100-meter sled push.
– Use loading on the sled push that forces you to grind to get the 100 meters done!
– Use a loading on the sumo deadlift that allows you to complete the round of 21 sumo deadlifts in 3 sets or less. Increase the loading as the reps go down as you see fit.
– SKILL I – (5 Rounds for reps)
5 sets:
5 handstand push-up negatives
5 single-arm dumbbell seated strict presses/arm
:30 max handstand push-ups
– Rest 2:00 between sets.
– Maintain no less than a 2 count on the negative descent to ensure your head doesn’t crash to the floor.
– Use a weight for the dumbbell strict press that allows you to complete all 5 reps on each arm unbroken.
– You may perform strict or kipping handstand push-ups. If you are capable of performing 15 unbroken kipping reps, perform strict reps in this skill work.
– Do not rest more than :10 between exercises.
– STAMINA I – (Time)
2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
– Rest 1:00 between each distance.
– 23:00-30:00 (including rest).
– Run each distance as hard as you would in a workout. Don’t pace the distance just because you know what is next.
– The longer the distance, the slower your pace. Try to hit these time goals:
– 200 meters in :45-1:15.
– 400 meters in 1:15-1:45.
– 800 meters in 3:00-4:00.
– 100 meters in :15-:30.
Modifications
Run | Distance
Equipment Substitutions
1) C2 Bike | 400 meters, 800 meters, 1,600 meters, 200 meters
2) Row | 200 meters, 400 meters, 800 meters, 100 meters
3) Ski-erg | 200 meters, 400 meters, 800 meters, 100 meters