CrossFit – Mon, Mar 20

Crossfit Chilliwack – CrossFit

Warm up

3 rounds:

Run 200m (slow | medium | fast)

25 ft spiderman and reach | side lunge | Samson lunge

25 ft knee huggers | standing figure 4 | high knees

10 air squats

25 ft quad pull | quad pull and reach | butt kicks

25 ft chicken walk | toe touches | inchworms

5 burpees

Skill Review

CHEST-TO-BAR PULL-UPS | 7:00

If athletes are unable to move past a step of the progression, they may continue to practice the prior step.

Those who are unable to hang from the bar may practice kipping by moving from a seated position with hands on rings to the bottom position of the ring row.

PROGRESSION FOCUS

5 kip swings + 3 kips Keep the body tight and shake the bar back and forth for 5 small reps followed by 3 big reps.

5 kipping pull-ups Keep the legs straight throughout the swing and push away on the descent.

3 chest-to-bar pull-ups Keep the legs straight throughout the swing, but arch further and press down harder.

3-6 chest-to-bar pull-ups Push away harder and cycle reps faster without bending the knees excessively.

Workout Prep

1 round:

10 air squats (should be completed in :20 or less)

5 burpees-to-target (should be completed in :30 or less)

3 chest-to-bar pull-ups (should be completed in 1 set)

– Full mini-round should take less than 1:30. If not, reduce volume to 21-14-7.

RX (AMRAP – Rounds and Reps)

AMRAP 20:

30 air squats

20 burpees-to-target (6 in)

10 chest-to-bar pull-ups

INTERMEDIATE (AMRAP – Rounds and Reps)

AMRAP 20:

30 air squats

20 burpees-to-target (2 in)

10 pull-ups

BEGINNER (AMRAP – Rounds and Reps)

AMRAP 20:

21 air squats

14 burpees

7 banded strict pull-ups

Stretch

Accumulate:

1:00 couch stretch/leg

1:00 banded pull aparts