CrossFit – Mon, Sep 18
CrossFit Chilliwack – CrossFit
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
– RX –
3 rounds for time:
400-m run
21 KB swings (35/53 lb)
12 pull-ups
– INTERMEDIATE –
3 rounds for time:
400-m run
21 KB swings (26/44 lb)
6 pull-ups
– BEGINNER –
3 rounds for time:
200-m run
21 KB swings to eye level (18/26 lb)
12 ring rows
General Warm-up (No Measure)
1 set:
10 Samson lunge steps
20 shoulder taps
10 push-ups
20 jumping jacks
100-m run
1 set:
10 air squats
20 shoulder taps
10 scap pull-ups
20 jumping jacks
100-m run
1 set:
10 jumping air squats
20 shoulder taps
10 ring rows or 5 strict pull-ups
20 jumping jacks
200-m run
Skill Work (Checkmark)
Post-workout:
Accumulate:
30 strict pull-ups
Stretching (No Measure)
2 sets:
:30 calf foam roll/leg
:30 standing hamstring stretch/leg
AT-HOME (Time)
3 rounds for time:
400-m run
21 DB swings (35/50 lb)
12 alternating DB renegade rows
Work Your Weakness
Squat Clean (Strength I
Every 2:00 for 6 sets:
1 clean
– Begin your first lift around 70% of your best lift.
– Increase loading across as many sets as possible.
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– The goal of this lifting session is to lift a heavy load when your legs are fatigued from the workout.
– Ideally, Perform this Weakness work after completing workout 230922
STRENGTH II (5 Rounds for weight)
5 sets:
5 sots presses
– Increase the loading across as many sets as possible.
– If torso positioning is limiting your movement and range of motion, try putting your heels on 5 or 10-lb plates. This will help you maintain a more upright torso.
STRENGTH III (7 Rounds for weight)
7 sets for load:
2 snatch pulls
1 snatch
– Increase loading across as many sets as possible.
– Do not treat this complex as touch and go reps. Reset your grip and set-up before the second snatch pull and snatch.
– The snatch can be power or squat.
SKILL I (Time)
For time:
5 strict muscle-ups
20 back extension
4 strict muscle-ups
15 back extension
3 strict muscle-ups
10 back extension
2 strict muscle-ups
5 back extension
1 strict muscle-up
– 10:00-15:00.
– Work on strict ring muscle-ups. Trying to complete them in 2 sets or less.
– Perform sustainable sets on the muscle-ups. Don’t go unbroken in the first set if that’s going to lead to failure later on.
STAMINA I (Calories)
On a 25:00 clock:
:45 C2 bike (slow-to-moderate)
:15 C2 bike (fast)
– 25:00 of continuous movement.
– Learn to recover from hard efforts with sustainable, slower paces.
CHAD 1000x – Week 3 (2 Rounds for time)
Part 1
2 sets for time:
800-m ruck/jog
– Rest 2:00 between sets.
– Use a 30/45-lb ruck.
Part 2
8 rounds for reps:
:20 box step-ups (20 in)
:10 rest
Rest 2:00
4 rounds for reps:
:20 weighted walking lunges
:10 rest
– Use a 30/45-lb ruck.
* Use load and height consistent with your Week 10 variation.
– This is week three in our preparation for the hero workout Chad on November 11, 2023.
– To learn more about the CHAD1000X event, click here .
– Use weight and height options that represent how you plan to attack CHAD1000X.
Record the number of step-ups and lunges completed in the comments