CrossFit – Sat, Jan 21

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 5:00

1 set:

:30 mountain climbers

5 inchworms + 1 push-up/rep

5 KB windmills/arm

1 set:

:30 burpees

10 single arm KB presses, right arm

10 single arm KB presses, left arm

Skill Review

TURKISH GET-UP SKILL WORK | 12:00

PROGRESSION FOCUS

3 reverse lunges/arm Step back into a lunge while pushing up on the KB.

3 kneeling windmills/arm From the bottom of an OH lunge, reach FORWARD to the floor and then return to the kneeling position.

3 kneeling sit-throughs/arm From the bottom of the kneeling windmill, shoot the leg through and sit to the hip.

3 light Turkish get-ups/arm From the floor, sit up laterally onto the elbow and hand. Then, sit the leg back and stand into the OH lunge.

For quality:

Accumulate:

30 KB Turkish get-ups

– Go heavier than the final step of progression, but use the same weight for all 30 reps.

Skill Review

WALL WALK PROGRESSION | 6:00

Have partners take turns moving through each step of the progression.

PROGRESSION FOCUS

:30 shoulder taps Rigid body position.

:30 shoulder taps in pike Legs straight and hips stacked close to shoulders.

:30 partial wall walk Arms press into the ground hard.

:30 wall walk Big steps up and down the wall.

Skill/Strength

KB SWING | 2:00

3 sets of 5 swings

– Partners alternate turns on sets.

– Add load each set; final set should be at workout weight.

Workout Prep

1 time through:

Partner 1: :30 bike

Partner 2: :30 bike

Partner 2: 5 KB swings

Partner 2: 5 KB swings

Partner 1: 1 wall walk

Partner 2: 1 wall walk

RX (AMRAP – Rounds and Reps)

AMRAP 20 with a partner:

50 calorie bike

100 KB swings (53/70 lb)

20 wall walks

– Split work as needed; 1 partner works at a time.

INTERMEDIATE (AMRAP – Rounds and Reps)

AMRAP 20 with a partner:

40 calorie bike

80 KB swings (35/53 lb)

14 wall walks

– Split work as needed; 1 partner works at a time.

BEGINNER (AMRAP – Rounds and Reps)

AMRAP 20 with a partner:

30 calorie bike

60 KB swings (18/26 lb)

10 inch worms + push up from knees

– Split work as needed, 1 partner works at a time.

Stretch

3 sets:

20 banded pull-aparts

:30 wrist extension stretch/arm