CrossFit – Mon, Oct 2


CrossFit – Mon, Oct 2

CrossFit Chilliwack – CrossFit

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231002 (Time)

– RX –

3 rounds for time of:

20 wall-ball shots (14/20 lb)

20 deadlifts (75/115 lb)

20 box jumps (20/24 lb)

20 push presses (75/115 lb)

20 toes-to-bars

Rest 1:00


Same as RX’d


3 rounds for time of:

15 wall-ball shots (10/14 lb)

15 deadlifts (55/75 lb)

15 box jumps (12/20 in)

15 push presses (55/75 lb)

15 lying leg raises

Rest 1:00

General Warm-up (No Measure)

1 set:

1:00 alternating spiderman stretches

1:00 alternating scorpion stretches

1:00 air squats

Stretching (No Measure)

1 set:

:30 calf roll/side

:30 shin roll/side

:30 quad roll/side

:30 glute roll (figure 4)/side

:30 lat roll/side

AT-HOME (Time)

3 rounds for time of:

20 single-DB thrusters (35/50 lb)

20 DB deadlifts

40 lateral jumps over the DB

20 DB push presses

20 V-ups

– Rest 1:00.

– Use one DB for the thrusters by holding it by each head with the handle parallel to the floor.

– Use two DBs for the deadlifts and push presses.

Work Your Weakness

STRENGTH I (7 Rounds for weight)

7 sets:

2 push presses + 1 split jerk

– Start your first set around 75% of your best push press. Increase loading across as many sets as possible. Expect your load to be limited by your push press capacity.

– Take the barbell from a rack or jerk blocks.

– Rest 2:00-3:00 between sets.

Hang Power Snatch (
EMOM 12:
2 hang power snatches
– Increase the loading across as many sets as possible.

– Focus on keeping the barbell close to the body throughout the movement, hitting full hip extension in each lift, and pulling yourself into the receiving position.

– Go lighter if needed to maintain sound mechanics and work technique.

STRENGTH III (5 Rounds for weight)

5 sets:

50-ft front rack walking lunge

– Start on the lighter side and increase across as many sets as possible, finding the heaviest weight you can safely perform the 50 feet of front rack walking lunges.

– Rest 2:00-3:00 between attempts.

SKILL I (Checkmark)

2 sets:

:20 bottom-of-the-ring dip hold

10 false grip ring rows

EMOM 10:

1-3 ring muscle-ups

– Keep in mind that this is a skill session, not a workout.

– For individuals that don’t yet have a muscle-up, scale to jumping muscle-ups, low ring transitions, or even false pull-ups on the rings.

STAMINA I (Checkmark)

EMOM 20:

5-cal Echo Bike + 5 burpee box-overs (20/24 in)

– Perform both exercises within each minute with time to rest before starting the next round.

– Aim for at least :15 of rest before starting the next minute. Reduce the calories and/or burpee box-overs if needed.

CHAD 1000x – Week 5 (Time)

Part 1

For time:

250 weighted step-ups (20 in)

– Use a 30/45-lb ruck.

Rest 5:00-10:00 between Part 1 and Part 2

Part 2

7 sets for total reps:

1:00 weighted squats

1:00 rest

– Use a 30/45-lb ruck.

– This is week 5 in our preparation for the Hero workout Chad on November 11, 2023.

– Learn more, donate to the cause, and register for the event here .

– This extra work is meant to help you prepare for this workout.

– Use weight and box height options that you’ll use for the workout on 11/11/2023.
Record the total number of squats completed during Part 2 in the notes.