CrossFit – Sat, Mar 18
Crossfit Chilliwack – CrossFit
Warm up
2 rounds:
Each drill down 50-ft and back:
High knee karaoke
Knee to chest
Lunge with a pause and reach up
Lunge with a torso twist
High knees
Butt kicks
Extended Warm-up
1 round with a partner:
Row 200-m, moderate pace
Partners switch
Row 200-m: run 100-m, faster pace
Partners switch
Row 200-m: 100-m, fast pace
Partners switch
– 1 partner rows, while the other rests; then, switch.
Skill Review
DOUBLE-UNDER PRACTICE | 10:00
PROGRESSION FOCUS
:30 single-unders Legs straight while jumping, flick the wrists towards the hips.
:30 single-single-doubles Slow singles, then a fast flick for the double-under.
:30 double-unders Legs straight while jumping, flick the wrists towards the hips.
:30 double-unders Same as above, but work on long, deep breaths while jumping.
2-3 sets:
Max unbroken double-unders
– Cap at no more than 30 each attempt to save for the workout.
Skill Review
1 round with a partner:
100-m run (together)
15 double-unders (together)
1:00 row for calories (partners switch halfway)
RX (4 Rounds for reps)
4 x 4:00 rounds for reps with a partner:
400-m run
40 double-unders
Max calorie row in the remaining time
– Rest 1:00 between rounds.
– Partners run together, complete 40 double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time.
INTERMEDIATE (4 Rounds for reps)
4 x 4:00 rounds for reps with a partner:
400-m run
:30 double-unders
Max calorie row in the remaining time
– Rest 1:00 between rounds.
– Partners run together, complete :30 double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time.
BEGINNER (4 Rounds for reps)
4 x 4:00 rounds for reps with a partner:
200-m run
40 single-unders
Max calorie row in the remaining time
– Rest 1:00 between rounds.
– Partners run together, complete :30 double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time.
Stretch
Accumulate:
1:00 lacrosse ball foot roll/foot