CrossFit – Sat, Feb 17
CrossFit Chilliwack – CrossFit
General Warm-up (No Measure)
Partner overhead squat warm-up
• Ensure athletes move through at least 3 full rounds.
On a 6:00 clock:
• After athletes finish the third round they should cycle back through the 3 rounds until the clock hits 6:00.
Round 1:
Partner 1: 100-meter jog
Partner 2: PVC overhead alternating lunges
– Switch when partner 1 comes back.
Round 2:
Partner 1: 50-meter side shuffle in each direction
Partner 2: alternating lateral lunges
– Switch when partner 1 comes back.
Round 3:
Partner 1: 100-meter run backward
Partner 2: PVC overhead squat
– Switch when partner 1 comes back.
Ladder Nancy (Time)
– RX –
For time:
5 overhead squats (125/185 lb)
400-m run
10 overhead squats (105/155 lb)
400-m run
15 overhead squats (95/135 lb)
400-m run
20 overhead squats (65/95 lb)
400-m run
25 overhead squats (35/45 lb)
400-m run
– INTERMEDIATE –
For time:
5 overhead squats (95/135 lb)
400-m run
10 overhead squats (75/115 lb)
400-m run
15 overhead squats (65/95 lb)
400-m run
20 overhead squats (55/75 lb)
400-m run
25 overhead squats (35/45 lb)
400-m run
– BEGINNER –
For time:
2 overhead squats (35/45 lb)
200-m run
4 overhead squats (35/45 lb)
200-m run
6 overhead squats (35/45 lb)
200-m run
8 overhead squats (35/45 lb)
200-m run
10 overhead squats (35/45 lb)
200-m run
Stretching (No Measure)
Accumulate:
1:00 banded shoulder stretch/arm
– AT-HOME – (Time)
For time:
3 single-arm DB overhead squats/arm (35/50 lb)
400-m run
6 single-arm DB overhead squats/arm
400-m run
9 single-arm DB overhead squats/arm
400-m run
12 single-arm DB overhead squats/arm
400-m run
15 single-arm DB overhead squats/arm
400-m run
– Use one dumbbell.