CrossFit – Mon, Mar 18
CrossFit Chilliwack – CrossFit
General Warm-up (No Measure)
Dynamic warm-up
1 set:
:30 hops to a plate
:30 mountain climbers
:30 up-downs to a plate
:30 step-back lunges
:30 plate ground-to-overheads
– Rest :15 between movements.
Progressive wall walk warm-up
1 set:
5 inchworms + 1 push-up/each
10 good mornings
1 set:
3 partial range of motion wall walks
10 staggered stance good mornings/leg
1 set:
:30 wall-facing handstand hold
10 Kang squats
1 set:
3 wall walks
240318 (Time)
– RX –
For time:
20-18-16-14-12-10-8-6-4-2
Deadlifts (85/115 lb)
– Complete 2 wall walks between each set.
– INTERMEDIATE –
For time:
20-18-16-14-12-10-8-6-4-2
Deadlifts (65/95 lb)
– Complete 2 wall walks between each set.
– BEGINNER –
For time:
10-9-8-7-6-5-4-3-2-1
Deadlifts (55/75 lb)
– Complete 6 plank hold shoulder taps between each set.
Stretching (No Measure)
Accumulate:
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
– AT-HOME – (Time)
For time:
20-18-16-14-12-10-8-6-4-2
Dumbbell deadlifts (35/50 lb)
– Complete 2 wall walks between each set.
– Use two DBs.
Work Your Weakness
– STRENGTH I – (10 Rounds for weight)
For load:
Snatch, clean, or jerk:
5 reps x 2 sets at 50-60%+
4 reps x 5 sets at 60-70%+
3 reps x 3 sets at 70-80%
– Welcome to week three of our Strength I cycle. For this eight-week cycle, stick with the lift you chose in week one. You can change the lift in the next one.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
Shoulder Press (- STRENGTH II –
For load:
Shoulder press
1-1-1-1-1-1-1
– The final set should be the heaviest.)
– Welcome to week three of our Strength II cycle where we will continue to shoulder press for four total weeks.
– Your goal is to find a heavy single shoulder press. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.
– STRENGTH III – (Checkmark)
5 sets for completion:
100-ft sandbag carry (100/150 lb)
10 heavy Russian kettlebell swings
– Rest 1:00 between sets.
– This should feel like a mini workout that elevates the heart rate with relatively heavy loads that make moving quickly challenging.
– Use a sandbag carry load that gets challenging by the end of the 100 feet, but can always be done unbroken.
– Use a heavier-than-usual kettlebell load for the swings.
– Swing the kettlebell to anywhere around shoulder height.
– SKILL I – (5 Rounds for weight)
Every 2:00 for 10:00 complete:
5 bench presses
10 strict pull-ups
– Super-set bench press and pull-up sets.
– Complete the strict pull-ups in 3 sets or less. Use a band if needed.
– Find a moderately heavy bench press load and stay there for 5 sets. These should feel heavy but never close to failure.
– STAMINA I – (9 Rounds for distance)
5 rounds for distance:
1:40 on / :20 off
-Rest 2:00
4 Rounds for distance:
1:40 on / :20 off
– Row, bike, ski, or run
– If you choose to row, aim to hold a pace just at, or barely above your 2k race pace.
– Paces should be just beyond manageable, but you shouldn’t fall apart.
– More advanced athletes should move faster than they want to and fight to hang on and recover during the :20 of rest.
– Use each :20 interval to assess how you feel. Either speed up or slow down based on your level of fatigue.
– Finish the 5th and 9th intervals with a faster pace.
Modifications
Row, bike, ski, or run | Effort/intensity