CrossFit – Sat, Dec 10

Crossfit Chilliwack – CrossFit

Warm up

PROGRESSIVE WARM-UP | 12:00

1 set:

300-m jog or 1:30 of slow cardio

1 set:

400-m run or 1:45 of cardio

Skill Review

GHD SIT-UP | 4:00

Athletes should try to practice reps on the GHD sit-up even if scaling to regular sit-ups for the workout.

1-2 sets:

5-10 GHD sit-ups

– Rest 1:00 between sets. CHEST-TO-BAR PULL-UPS | 7:00

PROGRESSION FOCUS

5 kip swings + 3 kips Keeping the body tight and shaking the bar back and forth, 3 small reps followed by 3 big reps.

5 kipping pull-ups Keep the legs straight throughout the swing and push away on the descent.

3 chest-to-bar pull-ups  Keep the legs straight throughout the swing, but arch further and press down harder.

3-6 chest-to-bar pull-ups Push Away harder and cycle reps faster without bending the knees excessively.

Mini Round

1 set:

100-m run

10 GHD sit-ups

5 chest-to-bar pull-ups

Metcon (Time)

RX

4 rounds for time:

400-m run

20 GHD sit-ups

10 chest-to-bar pull-ups

Metcon (Time)

INTERMEDIATE

4 rounds for time:

400-m run

20 GHD sit-ups (parallel)

10 chin-over-bar pull-ups

Metcon (Time)

BEGINNER

4 rounds for time:

200-m run

20 sit-ups

10 jumping chest-to-bar pull-ups

Post Workout (2 Rounds for reps)

2 sets:

Max-rep unbroken chest-to-bar pull-ups

– Rest 1:00 between sets.

Stretch

Accumulate:

1:00 pigeon stretch/side