CrossFit – Mon, Oct 23
CrossFit Chilliwack – CrossFit
231023 (Distance)
– RX –
5 sets:
On a 2:00 clock:
Max distance row
– Rest 2:00 between sets.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d
General Warm-up (No Measure)
1 set:
5 ring rows
10 knee push-ups
15 air squats
:15 hollow hold
:15 superman hold
1 set:
5 strict pull-ups or chin-ups
10 push-ups
15 air squats
:15 hollow hold
:15 superman hold
1 set:
5 strict chest-to-bar pull-ups
10 strict ring dips
15 air squats
:15 hollow hold
:15 superman hold
Skill Work (Checkmark)
Post-workout:
3 sets:
20 GHD sit-ups
20 good mornings (35/45 lb)
Stretching (No Measure)
1 set:
1:30 couch stretch/leg
– AT-HOME – (Distance)
5 sets:
On a 2:00 clock:
Max distance run
– Rest 2:00 between sets.
Work Your Weakness
– STRENGTH I – (Checkmark)
3 sets:
25 weighted hip extensions
10 strict toes-to-bars
– Use a weight on the GHD hip extensions that allow you to complete the reps in 2 sets or less.
– If you need to scale the strict toes-to-bars, get your toes up as high as possible without allowing your body to swing.
Squat Snatch (- STRENGTH II –
5 sets:
3 squat snatches
– Rest 3:00 between sets.)
– Complete unbroken sets.
– Increase loading across as many sets as possible.
– Begin your first set around 60-70% of your best squat snatch.
Back Squat (- STRENGTH III –
EMOM 12:
2 back squats)
– Increase loading across as many sets as possible.
– Begin your first set around 70-75% of your best back squat.
– Advanced athletes should aim to hold a single weight across as many sets as possible (straight sets) at 80-85%.
– SKILL I – (Checkmark)
3 sets:
:30 single-arm ring plank hold (right arm)
:30 single-arm ring plank hold (left arm)
:30 L-sit hold
– Keep :30 intervals to 3 sets or less.
– Scale the plank hold by walking your feet forward and making your body more upright.
– Scale the L-sit hold by bringing the knees closer to your chest.
– STAMINA I – (Calories)
10 sets for calories:
:30 bike at 60 RPM
:20 bike at 70 RPM
:10 bike at 80+ RPM
1:00 bike at sub 60 RPM
– On a C2 Bike, Assault Bike, or Echo Bike.
– Treat the sub-60 RPM interval as recovery. Focus on breathing and preparing for the next set.
CHAD 1000x – Week 8 (Time)
Part 1:
For time:
400 weighted step-ups (20 in)
– Use a 30/45-lb ruck.
Rest 5:00-10:00 between Part 1 and Part 2
Part 2:
2 sets for total reps:
2:00 weighted walking lunges
1:00 rest
2:00 weighted squats
1:00 rest
– Use a 30/45-lb ruck.
– This is week 8 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 number of lunges and squats completed during Part 2 in the notes.