CrossFit – Sat, Apr 22

21
Apr

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