CrossFit – Mon, Mar 13

Crossfit Chilliwack – CrossFit

Warm up

2 rounds:

:20 Samson lunge stretch/leg

10 alternating single-leg v-ups

:20 superman hold

7 wall squats

3 wall walks

200-m run or 1:00 row, bike, or ski

Skill Review

DB SQUAT | 6:00

Cue athletes through the DB squat progression on your command.

PROGRESSION FOCUS

5 DB pause goblet squats “Pull your hips back and sit into the heels.”

5 DB goblet squats “Keep the heels down and stand with the chest driving upward.”

5 DB goblet squats “Pull your hips back and sit into the heels.”

5 DB squats “Hips back on the way down, shoulders up into the DBs on the way up.”

Skill Review

DB-FACING BURPEE | 4:00

Perform :20 of work or a maximum of 6 burpees/set.

PROGRESSION FOCUS

:20 DB-facing burpees “Step up onto the heel, step to the bar, and jump with both feet over the bar.”

:20 faster DB-facing burpees “Drop the chest straight to the floor and jump up to the bar.”

:20 fastest DB-facing burpees “Jump over the bar and turn mid-air.”

Mini Round

1 set:

8 DB squats

10 DB-facing burpee

8 DB squats

– Sprint as fast as possible.

RX (Time)

For time:

21-18-15-12-9-6-3:

DB squats (35/50 lb)

DB-facing burpees

– Use two DBs.

INTERMEDIATE (Time)

For time:

21-18-15-12-9-6-3:

DB squats (20/35 lb)

DB-facing burpees

BEGINNER (Time)

For time:

21-15-9-6-3:

DB squats (10/15 lb)

DB-facing burpees

Post WOD (AMRAP – Reps)

8 sets for reps:

:20 DB shoulder-to-overheads

– Rest :10 between sets.

Stretch

2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side