CrossFit – Sat, Dec 24
Crossfit Chilliwack – CrossFit
Warm up
PVC SWITCH GAME | 7:00
Athletes move left or right to the next PVC based on the coach’s call.
If a PVC pipe falls, the entire group has to stop and perform penalty reps of a warm-up movement.
Increase the difficulty of the game by replacing “left” and “right” with different words; for example, “orange” and “green.”
If you have more than 10 athletes in class, split them into 2-3 teams.
Penalty movements:
Mountain climbers
Up-downs
Jumping jacks
Air squats
Sit-ups
High knees
Butt kickers
Skill Review
PUSH-UP AND FRONT SQUAT REVIEW | 10:00
Demo the hand-release push-up and the scaling option with hands on a box or bench.
During the :30 test, athletes who can only do up to 7 push-ups in a row should consider scaling.
2 sets:
10 shoulder taps
5 inch worms + push-up
:30 hand-release push-ups (scale as needed)
2 sets:
10 barbell front rack stretch (behind the neck)
5 barbell front rack stretch (from the front)
5-10 front squats (rest athletes every 3 reps)
1 set:
5-7 hang power cleans
5 power cleans
Pre workout Load-up
3-4 sets:
7 unbroken front squats from the floor (increase weight)
Metcon (Time)
RX
For time with a partner:
150 hand-release push-ups
120 front squats (105/155 lb)
Metcon (Time)
INTERMEDIATE
For time with a partner:
100 hand-release push-ups
100 front squats (75/115 lb)
Metcon (Time)
BEGINNER
For time with a partner:
80 hand-release knee push-ups
80 front squats (35/45 lb)
Post Workout Skill
3 sets:
20 weighted GHD hip extensions
10 banded side-steps (left)
10 banded side-steps (right)