CrossFit – Sat, Apr 22
Crossfit Chilliwack – CrossFit
Warm up
1 set:
:20 single-unders
:20 toe touches
1 set:
:20 double-unders
:20 plank shoulder taps
1 set:
:20 double-unders
:20 sit-ups
Skill Review
HANDSTAND PUSH-UP | 5:00
PROGRESSION FOCUS
5 pike push-ups (floor) Head reaches in front of the hands and then presses back through the arms.
:20 handstand hold Push the hands into the ground and squeeze the stomach in tight.
2:00-3:00 handstand push-ups Balance for one second with the knees below the hips at the bottom, then kip. DEADLIFT | 3:00
Ensure athletes stand all the way up and arch the back on the descent of every rep.
1 set:
10 empty bar deadlifts
10 deadlifts (workout weight)
Barbara Ann (5 Rounds for time)
5 Rounds, Each for Time:
20 Handstand Push-Ups
30 Deadlifts (135/95 lb)
40 Sit-Ups
50 Double-Unders
Rest 3 minutes between Each Round.
To learn more about Barbara Ann click here
INTERMEDIATE (5 Rounds for time)
5 rounds, each for time, of:
20 DB push presses (20/35 lb)
30 deadlifts (65/95 lb)
40 sit-ups
:30 double-unders
– Rest 3:00 between rounds.
BEGINNER (5 Rounds for time)
5 rounds, each for time, of:
10 DB push presses (10/15 lb)
20 deadlifts (55/75 lb)
20 sit-ups
50 single-unders
– Rest 3:00 between rounds.
Stretch
Accumulate:
1:30 foam roll lower back
1:30 foam roll upper back