CrossFit – Mon, Sep 25
CrossFit Chilliwack – CrossFit
Thruster (- RX –
EMOM 20:
2 thrusters
– Barbell starts on the floor. Add weight every 5:00.
– INTERMEDIATE –
Same as RX’d
– BEGINNER –
Same as RX’d)
Record the four different loads lifted.
General Warm-up
2 sets:
:30 alternating groiners
– Rest :15
:30 lateral hand shuffle + push-up
– Rest :15
:30 wall squats
– Rest :15
Stretching (No Measure)
1 set:
:30 lat roll/side
:30 quad roll/side
AT-HOME (Time)
EMOM 20:
5 burpees
5 DB thrusters
– Complete both movements each minute.
– Score is the slowest round.
Work Your Weakness
Push Press (STRENGTH I
Every 2:00 for 7 sets:
2 push presses
– Increase loading across as many sets as possible.
– Begin your first set around 70% of your best single.
– Take the bar from a rack if available.
)
Back Rack Lunge (STRENGTH II
5 sets:
10 alternating back rack lunges
– Increase loading across as many sets as possible.
– Find a heavy set of 10 lunges.
– Take the barbell from a rack if available.)
Thruster (STRENGTH III
For load:
5-5-3-3-1-1:
Thruster
)
Record your two heaviest singles.
SKILL I (Checkmark)
EMOM 10:
Min. 1 | :20 handstand hold
Min. 2 | :20 L-sit hold
– Choose options for both movements that allow you to go unbroken at the start of the workout. In the later rounds, you may have to break the interval into two sets.
– If you cannot complete the L-sit hold with both legs out, try one leg extended, or your knees tucked.
– If you cannot kick up to the wall, try walking up the wall (stomach facing the wall). If using the wall is too challenging, try a pike hold.
STAMINA I (Calories)
EMOM 16:
:30 calorie bike
:30 rest
– Your score is total calories across the 16 intervals.
– Push the pace for :30 and take a complete rest for :30.
– Aim for at least 5/7 calories in each interval.
CHAD 1000x – Week 4 (Time)
Part 1:
5 sets for time:
150-m KB front-rack carry (12/16 kg)
– Rest 2:00 between sets.
– Use two KBs.
Rest 5:00-10:00 between Part 1 and Part 2
Part 2:
5 sets for total reps:
:30 double-DB deadlifts (20/35 lb)
:30 rest
:30 single-DB goblet squats
:30 rest
– Use load and height consistent with your Week 10 variation.
– This is week four 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 total reps of deadlifts and goblet squats in the notes