CrossFit – Mon, Oct 24
Crossfit Chilliwack – CrossFit
Warm Up
PARTNER ROWLING WARM-UP | 10:00
Teams of two: Athletes alternate work and rest.
Teams of three: One athlete rows, one athlete rests, and one athlete holds a plank. Athletes rotate after the rowing athlete gets off of the rower.
Equipment: Every pair needs one box.
On a 6:00 Clock:
Partner A: Rows to 100m. For every meter Partner A rows under or over 100m, they must perform 2x that many reps of a penalty movement.
Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 100m row.
Teams who complete the most 100m intervals win.
Suggested Penalty Movements
Scap pull-ups or ring rows
Kip swings
Shoulder taps with feet on box
Lunges
Skill Review
SINGLE-LEG SQUAT SKILL | 7:00
Demo and review each focus point before allowing athletes to move.
Allow athletes to rest in between progressions.
PROGRESSION FOCUS
:20 reverse lunges lean over at the waist
:20 reverse lunges with foot on plate front knee stays over ankles
:30 single-leg squats to a box heels down, push hips back, lean forward
:30 single-leg squats on a box free foot can touch the floor for assistance
:30 single-leg squat attempts heels down, push knee out in line with toes
Skill Review
HANDSTAND PUSH-UP REVIEW | 7:00
Demo and review each focus point before allowing athletes to move.
Allow athletes to rest in between progressions.
PROGRESSION FOCUS
:20 pike push-ups Top of head touches the floor
:20 pike push-up or pike hold on box Hips close to shoulders, hands close to box
:30 handstand hold Press hard against the ground
1:00-2:00 handstand push-up practice Make sure the hands are further from the wall than the head
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Metcon (AMRAP – Rounds and Reps)
INTERMEDIATE
AMRAP 20:
5 strict presses (65/95 lb)
10 alternating single-leg squats to a target
10 pull-ups
Metcon (AMRAP – Rounds and Reps)
BEGINNER
AMRAP 20:
5 push-ups
10 alternating lunges
10 jumping pull-ups
Stretch
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side