CrossFit – Mon, Mar 27

Crossfit Chilliwack – CrossFit

Warm up

1 set:

5 inchworms + 1 push-up

20 high knees

100-m run

1 set:

:30 plank-ups

– Rest :10

:30 burpees

Skill Review

3 sets:

20 alternating shoulder taps

– Increase difficulty across each set.

– Rest 1:00-1:30 between sets.

Progression of difficulty

1. Plank shoulder taps

2. Feet elevated shoulder taps

3. Partial wall walk shoulder taps

4. Stomach-to-wall HS shoulder taps

5. Stomach-to-wall HS shoulder taps w/ a pause each rep

6. Freestanding HS shoulder taps

Skill/Strength

HANDSTAND HOLDS | 7:00

Demonstrate the scaling options before practicing.

EMOM 5:

:10-:20 handstand hold practice

– Rest the remainder of the minute.

Skill Review

KIPPING PULL-UP | 5:00

Scale athletes without pull-ups to jumping chest-to-bar pull-ups for the final step.

PROGRESSION FOCUS

10 kip swings Keep the body tight and “shake the bar” back and forth.

3 kip swings + 3 kips Keep the body tight and shake the bar back and forth; 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.

Mini Round

1 set:

100-m run

10 pull-ups (or scaled volume)

:20 cumulative handstand hold

RX (AMRAP – Rounds and Reps)

2 sets:

AMRAP 3:

100-m run

10 pull-ups

AMRAP 3:

Freestanding handstand hold

– Rest 2:00 between sets.

INTERMEDIATE (AMRAP – Rounds and Reps)

2 sets:

AMRAP 3:

100-m run

5 pull-ups

AMRAP 3:

Handstand hold against the wall

– Rest 2:00 between sets.

BEGINNER (AMRAP – Rounds and Reps)

2 sets:

AMRAP 3:

100-m run

5 jumping pull-ups

AMRAP 3:

Pike hold

– Rest 2:00 between sets.

Stretch

1 set:

100-m cool-down walk

Accumulate:

30 reach, roll, and lift