CrossFit – Mon, Jan 9

Crossfit Chilliwack – CrossFit

Warm up

JUMP ROPE WARM-UP | 3:00

2 sets:

:20 jump rope

:20 burpees-to-target (6 in)

– Rest :30

Skill Review

3 x AMRAP 1:30

50 double-unders

Max-rep burpees-to-target (6 in)

– Rest 1:00 between sets.

Skill/Strength

PUSH PRESS | 6:00

PROGRESSION FOCUS

~5 Dip and hold Chest stays upright as the knees push forward.

~5 Dip-drive, slow Knees push forward and immediately pull back without a pause.

8-10 push presses Dip with a vertical torso by pushing the knees forward and driving through the heels.

8-10 push presses Dip smooth and then drive up more quickly. BUILD-UP | 5:00

2-3 sets:

5 push presses (building)

– Rest 1:00 between sets.

Push Press (5-5-3-3-3-1-1-1-1-1)

Stretch

1:00 banded shoulder stretch/side