CrossFit – Mon, Mar 18


CrossFit – Mon, Mar 18

CrossFit Chilliwack – CrossFit

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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:


Deadlifts (85/115 lb)

– Complete 2 wall walks between each set.


For time:


Deadlifts (65/95 lb)

– Complete 2 wall walks between each set.


For time:


Deadlifts (55/75 lb)

– Complete 6 plank hold shoulder taps between each set.

Stretching (No Measure)


2 sets:

:30 Samson stretch/side

:30 elevated pigeon stretch/side

– AT-HOME – (Time)

For time:


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
– 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.


Row, bike, ski, or run | Effort/intensity