CrossFit – Sat, Mar 16
CrossFit Chilliwack – CrossFit
General Warm-up (No Measure)
Dynamic warm-up
2 sets:
5 inchworms
10 alternating shoulder taps
5 burpees to a target
10 air squats
Barbell warm-up
2 sets:
5 Romanian deadlifts
5 bent-over rows
5 hang muscle cleans
5 counterbalance squats
– Use an empty barbell and a 10-lb plate
240316 (AMRAP – Reps)
– RX –
AMRAP 17:
40 burpees to a target (6 in)
40 front squats (65/95 lb)
30 burpees to a target
30 front squats (95/135 lb)
20 burpees to a target
20 front squats (125/185 lb)
10 burpees to a target
Max-rep front squats (155/225 lb)
– INTERMEDIATE –
AMRAP 17:
40 burpees to a target (6 in)
40 front squats (55/75 lb)
30 burpees to a target
30 front squats (65/95 lb)
20 burpees to a target
20 front squats (95/135 lb)
10 burpees to a target
Max-rep front squats (125/185 lb)
– BEGINNER –
AMRAP 17:
40 burpees to max reach
40 front squats (35/45lb)
30 burpees to max reach
30 front squats (45/55 lb)
20 burpees to max reach
20 front squats (55/75 lb)
10 burpees to max reach
Max-rep front squats (65/95 lb)
Stretching (No Measure)
2 rounds:
1:00 calf roll/side
1:00 quad smash/side
– AT-HOME – (AMRAP – Reps)
AMRAP 17:
40 burpees to a target (6 in)
40 jumping air squats
30 burpees to a target
30 single-DB goblet squats (35/50 lb)
20 burpees to a target
20 single-arm DB front squats (35/50 lb)
10 burpees to a target
Max-rep double-DB front squats (35/50 lb)