CrossFit – Mon, Nov 6
CrossFit Chilliwack – CrossFit
231106 (Time)
– RX –
4 rounds for time:
15 bar-facing burpees
15 front squats (85/115 lb)
75 single-unders
– INTERMEDIATE –
4 rounds for time:
10 bar-facing burpees
15 front squats (65/95 lb)
50 single-unders
– BEGINNER –
4 rounds for time:
10 burpees
15 front squats (35/45 lb)
25 single-unders
General Warm-up (No Measure)
1 set:
5 inchworm + push-ups
5 up-downs
5 burpees
10 air squats (heels down)
:30 single-unders
1 set:
10 lateral leg swings/leg
3 bar-facing burpees, slow
3 bar-facing burpees, fast
10 air squats (knees out)
:30 single-unders
1 set:
:15 Samson stretch/leg
4 bar-facing burpees, slow
4 bar-facing burpees, fast
10 air squats (depth below parallel)
:30 single-unders
Skill Work (Checkmark)
Post workout:
EMOM 5:
5 strict ring dips
– Hold the bottom and top for :01 each.
Stretching (No Measure)
1 set:
2:00 foam roll quads
1:00 foam roll calves
– AT-HOME – (Time)
4 rounds for time:
15 DB-facing burpees
15 DB squats (35/50 lb)
75 single-unders
– Use two DBs.
Work Your Weakness
Hang Power Snatch (STRENGTH I
EMOM 10:
1 hang power snatch
– Increase loading across as many sets as possible.
– All reps start from the hang.
– Begin at 70% of your 1-rep max power snatch.)
STRENGTH II (Weight)
4 sets:
50-ft farmers carry
20 weighted hip extensions
– Rest 1:00-2:00 between sets.
– Go as heavy as possible on the farmers carry. Use two loaded barbells for more of a challenge.
– Use a single DB or bumper plate to add load to the back extensions; the load should allow for 10+ unbroken reps.
Bench Press (STRENGTH III
5 sets for load:
5 bench presses
– Lift once every 3:00.
)
– Increase loading across as many sets as possible.
– Take the barbell from a rack and use a spotter if available.
– Begin the first set around 70-75% of your 1-rep max bench press.
SKILL I (Checkmark)
5 sets:
10 ring dips
:30 L-sit hold
– Choose an L-sit hold option that allows you to complete the L-sits in 3 sets or less; this could be from the ground, on rings, on boxes, hanging, etc.
– Scale the ring dips by placing one or two feet on the ground for assistance.
STAMINA I (4 Rounds for time)
4 sets for time:
800-m run
or
1,600/2,000-m C2 Bike
– Rest 3:00 between efforts
– Finish the 800-m runs sub 4:30.
– Push and sustain the pace for several sets.
– Modifications
Run | Distance, ski, row, or bike
800-m run substitutions | 800/1,000-m row. 800/1,000-m ski, 1,600/2,000-m C2 Bike, 1,750/2,500-m Assault or Echo Bike