CrossFit – Mon, Oct 10

9
Oct

CrossFit – Mon, Oct 10

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC WARM-UP | 6:00

AMRAP 5:

50-ft bear crawl (25-ft down and back)

50-ft walking lunges

50-ft broad jumps

Skills Review

KETTLEBELL SWING REVIEW | 5:00

Set-up:

Feet shoulder width apart.

Hips and butt back.

Hips higher than shoulders, lower than the knees.

KB in between the feet but slightly in front of the athlete.

When you look at the athlete in the starting position, it should be clear that they are hinging and not squatting.

KB SWING WARM-UP | 3:00

2 sets:

5 KB swings

Skills Review

HOLLOW ROCK REVIEW | 4:00

Position 1: both arms and legs point to the sky.

Position 2: arms reaching towards feet, legs pointing to ski.

Position 3: arms reach forward and both knees are tucked into the chest.

Metcon (4 Rounds for reps)

RX

For reps:

Tabata burpees

Tabata hollow rocks

Tabata kettlebell swings (35/53 lbs)

Tabata burpees

– Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next.

Metcon (4 Rounds for reps)

INTERMEDIATE

For reps:

Tabata burpees

Tabata hollow rocks

Tabata kettlebell swings (26/35 lbs)

Tabata burpees

– Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next.

Metcon (4 Rounds for reps)

BEGINNER

For reps:

Tabata burpees

Tabata hollow rocks

Tabata kettlebell swings (18/26 lbs)

Tabata burpees

– Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next.

Post Workout Skill

Accumulate:

10 KB Turkish get-ups/arm

Stretch

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side