CrossFit – Mon, Feb 19


CrossFit – Mon, Feb 19

CrossFit Chilliwack – CrossFit

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General Warm-up (No Measure)

1 set:

10 alternating Samson stretches

5 push-ups to down dog

10 alternating Cossack squats

5 push-ups to down dog

20 lateral hops over the barbell

1 set:

10 shoulder presses (empty barbell)

10 air squats

:30 single-unders

1 set:

10 push presses (empty barbell)

10 front squats

:30 jump rope (freestyle)

1 set:

10 thrusters (empty barbell)

:30 double-unders

Skill Work (Weight)


On a 10:00 clock:

Build to a heavy 3-rep push press

240219 (Time)


5 rounds for time:

50 double-unders

10 thrusters (95/135 lb)


5 rounds for time:

30 double-unders

10 thrusters (85/115 lb)


5 rounds for time:

50 single-unders

10 thrusters (35/45 lb)

Stretching (No Measure)

1 set:

:30 calf foam roll/side

:30 tibialis anterior foam roll/side

– AT-HOME – (Time)

5 rounds for time:

50 double-unders

12 thrusters (35/50 lb)

– Use two dumbbells.

Work Your Weakness

– STRENGTH I – (7 Rounds for weight)

For load:

Snatch, clean or jerk:

5 reps x 2 sets @ 50-60%

4 reps x 3 sets @ 60-70%

3 reps x 2 sets @ 65-75%

– Welcome to week eight of our Strength I cycle. This is the final week of this cycle and it is considered a de-load week.

– Next week, we take a break from a structured cycle and then return on the week of March 4th.

– 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

– Welcome to week four in our Strength II back squat cycle; this is a de-load week.

– Use a weight in each set so that you can maintain solid technique with very little deviation. This loading will vary for each athlete.

– Perform a new set every 3:00.

– STRENGTH III – (5 Rounds for weight)

5 sets:

5 bench presses

5 weighted dips

– Increase loading across as many sets as possible.

– Perform dips on rings or straight bars.

– Rest 2:00-3:00 between sets.

– Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, but leave some gas in the tank to avoid failure.


Bench press | Load, dumbbell bench or floor press

– SKILL I – (Time)

For time:

5 strict muscle-ups

20 GHD back extensions

4 strict muscle-ups

15 GHD back extensions

3 strict muscle-ups

10 GHD back extensions

2 strict muscle-ups

5 GHD back extensions

1 strict muscle-up

– 10:00-15:00.

– Work on strict ring muscle-ups, trying to complete them in 2 sets or less.

– Perform sustainable muscle-up sets. Don’t go unbroken in the first set if it will lead to failure later on.

– If you start failing early on, modify either the rep scheme or movement.

– It’s better to do fewer reps and avoid failure than to do more reps but take far longer due to failure or muscle fatigue.


Ring muscle-up | Volume, kipping, strict chest-to-bar pull-up

Back extension | Hip extension, good morning (empty barbell)

– STAMINA I – (Time)

5 rounds for time:

24/30-calorie bike

– Rest 2:00 between rounds.

– Rounds in 2:30 or less. Advanced athletes push for sub-2:00.

– Use any available bike.

– Push as hard as possible on each round vs. pacing.

– If you use an Echo or Assault Bike, incorporate your arms as much as possible. On the C2 Bike, try and push through the heavy feeling in your legs.


Bike | Calories, max-calories in 2:00, row or ski (same calories)