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