CrossFit – Sat, Feb 18

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 10:00

1 set:

:30 walking lunge steps

:30 alternating shoulder taps

:30 alternating spiderman stretch

:30 push-ups

200-m run

– Rest :10-:20 between movements

1 set:

:30 KB deadlifts

:30 alternating KB taps (KB in front of body)

:30 double-knee tuck in plank

:30 KB plank pull throughs

200-m run

– Rest :10-:20 between movements

Skill Review

RUSSIAN KB SWING | 8:00

Split the class in half and have one group work at a time to see more athletes move.

PROGRESSION FOCUS

10 low KB swings Foot stays flat, pull the hips back and squeeze the glutes hard.

10 Russian KB swings Same as above, but shrug the shoulders back to elevate the bar to eye level.

10 Russian KB swings Same as above, but maintain a straight arm 100% of every rep.

3 sets:

10 Russian KB swings for speed (building)

– One partner works while the other rests.

– If no KB swings above workout weight are available, perform 5 single-arm swings/arm.

RX (Time)

3 rounds for time with a partner:

60 Russian KB swings (53/70 lb)

800-m run

– Split runs up as needed. One partner works while the other rests; during the runs, the resting partner holds a KB in the front rack position.

INTERMEDIATE (Time)

3 rounds for time with a partner:

60 Russian KB swings (35/53 lb)

800-m run

– Split runs up as needed. One partner works while the other rests; during the runs, the resting partner holds a KB in the front rack position.

BEGINNER (Time)

3 rounds for time with a partner:

40 Russian KB swings (18/26 lb)

400-m run

– Split runs up as needed. One partner works while the other rests; during the runs, the resting partner holds a KB in the front rack position.

Stretch

Accumulate:

2:00 seated straddle stretch

– Hold :40 on the left leg, right leg, and in the center.