CrossFit – Mon, Oct 30
CrossFit Chilliwack – CrossFit
Bench Press (- RX –
10-1:
Bench press
– Add load every set.
– Rest as needed.
– INTERMEDIATE –
Same as RX’d
– BEGINNER –
Same as RX’d”)
Record loads used for each set in the comments.
General Warm-up (No Measure)
AMRAP 4:
10 mountain climbers
10 air squats
10 push-ups
Stretching (No Measure)
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
– AT-HOME – (Time)
For time:
10-9-8-7-6-5-4-3-2-1:
DB floor presses
Hand-release push-ups
Work Your Weakness
Power Snatch (- STRENGTH I –
For load:
5-4-3-2-1
Power snatch
– Increase loading across as many sets as possible.
– These should be touch-and-go reps.
– Begin the first set around 60-65% of your 1-rep max power snatch.
)
Deadlift (- STRENGTH II –
5 sets for load:
3 deadlifts
– Increase loading across as many sets as possible.
– These should be touch-and-go reps.
– Begin the first set around 70-75% of your 1-rep max deadlift.
)
Back Squat (- STRENGTH III –
EMOM 12:
2 back squats
– Build up to 70% or more and hold the same load across all 12 sets (straight sets).
– Take the barbell out of a rack if available.)
– SKILL I – (Checkmark)
EMOM 12:
Min. 1 | 20 GHD sit-ups
Min. 2 | 10 strict pull-ups
– All GHD sets should be unbroken; scale the range of motion or reps if necessary.
– Scale the pull-ups to complete the 10 reps in 2 sets or less. If necessary, adjust the reps or use an assistance band.
– If you are limited by the GHD, perform weighted sit-ups (14/20 lb).
– STAMINA I – (5 Rounds for distance)
5 x AMRAP 4:
400/500-m row
200-m run
Max-distance row
– Rest 3:00 between AMRAPs.
– The goal is to get back to the rower with at least 1:00 to perform max calories.
– Scale the distance of the first row and run if necessary.
– Beginner athletes should aim for 60+ calories and more advanced athletes should aim for 100+ calories.
CHAD 1000x – Week 9 (Time)
Part 1
1 set for total time:
1,600-m ruck
Rest 3:00
800-m ruck
– Use a 30/45-lb ruck.
– This is week 9 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.