CrossFit – Mon, Mar 20
Crossfit Chilliwack – CrossFit
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
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.
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.
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)
30 air squats
20 burpees-to-target (6 in)
10 chest-to-bar pull-ups
INTERMEDIATE (AMRAP – Rounds and Reps)
30 air squats
20 burpees-to-target (2 in)
BEGINNER (AMRAP – Rounds and Reps)
21 air squats
7 banded strict pull-ups
1:00 couch stretch/leg
1:00 banded pull aparts