CrossFit – Mon, Nov 14

Crossfit Chilliwack – CrossFit

Warm Up

RUNNING WARM-UP | 10:00

50-ft of each:

High knee carioca/direction

Over the hurdle

Knee to chest

Figure four

Deep lunge (:01 hold/rep)

Lunge + twist towards lead leg

Toy soldiers/toe touches

High knees

Butt kickers

Straight leg kicks

Side shuffles/direction

Lateral jump jacks/direction

Sitting arm swings (:20 in place)

Standing arm swings (:20 in place)

Toes out walk

Toes in walk

Walk on heels

Walk on toes

Walk on outside of foot

Walk on inside of foot

Warm Up

RUNNING BUILD-UP | 6:00

Every :30 x 2 sets:

25-m run

Every 1:00 x 2 sets:

100-m run

Warm Up

JUMPING LUNGES | 4:00

PROGRESSION FOCUS

6 lunge steps In place, keep the chest up and gently touch the knee to the floor.

3 consecutive jumping lunges/leg Perform the lunge, jump and land with the feet in the same spot, hold for one second before starting the next rep.

6 jumping lunges  Alternating legs, but land and hold for one second before beginning the next rep.

6 jumping lunges  Reach full extension with each jump and immediately begin the next rep upon landing.

Metcon (Time)

RX/INTERMEDIATE

2 rounds for time:

800-m run

50 jumping lunges

Metcon (Time)

BEGINNER

2 rounds for time:

400-m run

30 walking lunges

Post-Workout Strength

3 sets:

20 weighted GHD hip extensions

10 banded side-steps (left)

10 banded side-steps (right)

Stretch

2 sets:

:30 pigeon stretch/leg

:30 couch stretch/leg