CrossFit – Mon, Jan 16

Crossfit Chilliwack – CrossFit

Warm up

1 set:

Single-leg step-ups (right)

Single-leg step-ups (left)

Step-ups

Box jumps

Box jump over

Box jump over (clear box)

Skill Review

SINGLE-LEG SQUAT REVIEW | 10:00

Focus on a single teaching point per progression.

Allow athletes to repeat progressions if they can’t advance to the next one.

PROGRESSION FOCUS

:30 long step reverse lunges Get the hip lower than the front knee

:30 narrow stance squats Push the hips back hard to keep the heels down

:30 assisted single-leg squats Squat to a box or use a rig or rings for assistance

:30 single-leg squats Push the knee in-line with the toe

Skill/Strength

HIGH JUMP SKILL WORK | 10:00

7-10 attempts work up to a high box jump or vertical jump.

Substitute a high vertical jump to a target on the wall or pull-up rig if athletes are uncomfortable jumping on boxes or if you don’t have higher boxes.

Athletes should rest 1:00-1:30 between jumps.

On a 10:00 clock: build to a high box jump or vertical jump to a target

Workout Prep

2 sets:

2 alternating single-leg squats

2 box jump-overs

RX (AMRAP – Rounds and Reps)

AMRAP 8:

2 alternating single-leg squats

2 box jump-overs (20 in)

4 alternating single-leg squats

4 box jump-overs

6 alternating single-leg squats

6 box jump-overs

– Continue adding 2 reps to each movement until time expires.

INTERMEDIATE (AMRAP – Rounds and Reps)

AMRAP 8:

2 alternating single-leg squats to a box (20 in)

2 box jump-overs (20 in)

4 alternating single-leg squats to a box

4 box jump-overs

6 alternating single-leg squats to a box

6 box jump-overs

– Continue adding 2 reps to each movement until time expires.

BEGINNER (AMRAP – Rounds and Reps)

AMRAP 8:

2 alternating reverse lunges

2 box step-overs (20 in)

4 alternating reverse lunges

4 box step-overs

6 alternating reverse lunges

6 box step-overs

– Continue adding 2 reps to each movement until time expires.

Stretch

1 set:

1:30 lacrosse ball calves/side

1:00 seated hamstring stretch/side