CrossFit – Mon, Jan 30

29
Jan

CrossFit – Mon, Jan 30

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 10:00

1 set:

10 alternating Samson stretch

10 alternating plank reach-throughs

10 alternating Scorpion stretch

10 good mornings (unloaded)

1 set:

30 jumping jacks

10 air squats

30 skier jacks

10 alternating lunges

30 mountain climbers

1 set:

10 stagger stance good mornings/leg (empty barbell)

10 sumo deadlifts + upright row (empty barbell)

10 alternating barbell lunges

Extended Warm-up

KB SWING AND ROWING WARM-UP | 10:00

1 set:

Focus on the back position in the set-up and sitting up tall on the rower.

20 pulls on the rower (easy pace)

10 single-arm KB deadlift/arm

1 set:

Focus on driving the heels down and standing up fast to create momentum behind the KB.

20 pulls on the rower (moderate pace)

5 single-arm KB swing/arm

1 set:

Focus on pulling the chest up away from the KB as the athlete is swinging.

20 pulls on the rower (fast pace)

5 single-arm KB swing/arm

Workout Prep

1 set:

5 single-arm KB swing/arm

20 pulls on the rower

10 alternating barbell lunges (workout weight)

RX (AMRAP – Rounds and Reps)

AMRAP 20:

10 single-arm KB swings, right (35/53 lb)

10 single-arm KB swings, left

250-m row

10 barbell back rack lunges, right (65/95 lb)

10 barbell back rack lunges, left

– KB swings to eye level.

INTERMEDIATE (AMRAP – Rounds and Reps)

AMRAP 20:

10 single-arm KB swings, right (26/35 lb)

10 single-arm KB swings, left

250-m row

10 barbell back rack lunges, right (55/75 lb)

10 barbell back rack lunges, left

– KB swings to eye level.

BEGINNER (AMRAP – Rounds and Reps)

AMRAP 20:

10 single-arm KB swings, right (18/26 lb)

10 single-arm KB swings, left

250-m row

10 barbell back rack lunges, right (35/45 lb)

10 barbell back rack lunges, left

– KB swings to eye level.

Stretch

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side