CrossFit – Mon, Feb 19
CrossFit Chilliwack – CrossFit
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)
Pre-workout:
On a 10:00 clock:
Build to a heavy 3-rep push press
240219 (Time)
-RX-
5 rounds for time:
50 double-unders
10 thrusters (95/135 lb)
– INTERMEDIATE –
5 rounds for time:
30 double-unders
10 thrusters (85/115 lb)
– BEGINNER –
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
10-8-8-6-6)
– 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.
Modifications
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.
Modifications
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.
Modifications
Bike | Calories, max-calories in 2:00, row or ski (same calories)