CrossFit – Sat, Jan 14
Crossfit Chilliwack – CrossFit
Warm up
PARTNER ROWLING WARM-UP | 9:00
Teams of two: Athletes alternate work and rest.
Teams of three: One athlete rows, one athlete rests.
On a 6:00 Clock:
Teams who complete the most 100-m intervals win.
Partner A: Rows to 100-m. For every meter Partner A rows under or over 100-m, BOTH partners must perform that many reps of a penalty movement.
Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 100m row.
Suggested Penalty Movements
Barbell deadlifts
Scap push-ups
Scap pull-ups
Push-ups or knee push-ups
Skill Review
DEADLIFT AND BURPEE PULL-UP REVIEW | 10:00
3-5 coach-led reps + 3-5 athlete-led reps at each deadlift progression.
Focus on the consistency of the deadlift setup and pushing the hips back on the way down.
Have athletes move for set seconds instead of reps during the burpee pull-ups.
PROGRESSION FOCUS
Deadlift Heels down, chest up, shoulders slightly in front of the bar
Deadlift Push the hips back, keep heels down
Light deadlifts Pause at the top and practice tapping the bar to the ground, then quickly standing
PROGRESSION FOCUS
Burpee-to-target Jump and hang from the pull-up bar
Burpee + jumping pull-up Use a low bar and jump into the pull-up
Burpee + box-assisted pull-up Perform the burpee, then step to the box for the jumping pull-up
Burpee pull-ups Start from a hang and then begin the kip for the pull-up
Pre workout Load-up
4 sets:
5 deadlifts (increase weight each set)
2 burpee pull-ups
RX (3 Rounds for time)
3 rounds for time:
30/40 calorie row
20 deadlift (155/225 lb)
10 burpee pull-ups
– Rest 1:00 between rounds.
INTERMEDIATE (3 Rounds for time)
3 rounds for time:
21/30 calorie row
20 deadlift (105/155 lb)
10 burpee pull-ups
– Rest 1:00 between rounds.
BEGINNER (3 Rounds for time)
3 rounds for time:
15/21 calorie row
20 deadlift (55/75 lb)
10 burpee jumping pull-ups
– Rest 1:00 between rounds.
Sit-ups for time (1 set:
100 AbMat sit-ups
– Perform the first 50 reps as fast as possible.)
Stretch
Accumulate:
2:00 foam roll lower back
2:00 foam roll upper back