CrossFit – Sat, Mar 9
CrossFit Chilliwack – CrossFit
General Warm-up (No Measure)
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work.
2 sets:
:30 band pull-aparts
10 up-downs
5-10 ring rows
10 box jumps or step-ups (20/24 in)
5 burpee box jump-overs
– Rest :10-:20 between movements.
Skill Work (Checkmark)
Pre-workout
EMOM 5:
1-3 bar muscle-ups
240309 (AMRAP – Reps)
– RX –
Complete as many reps as possible in 10:00 of:
2 chest-to-bar pull-ups
2 burpee box jump-overs (20/24 in)
4 chest-to-bar pull-ups
4 burpee box jump-overs (20/24 in)
6 chest-to-bar pull-ups
6 burpee box jump-overs (20/24 in)
… continue to add 2 reps to each movement in the sequence until time expires.
– INTERMEDIATE –
Complete as many reps as possible in 10:00 of:
2 chin-over-bar pull-ups
2 burpee box jump-overs (20/24 in)
4 chin-over-bar pull-ups
4 burpee box jump-overs (20/24 in)
6 chin-over-bar pull-ups
6 burpee box jump-overs (20/24 in)
… continue to add 2 reps to each movement in the sequence until time expires.
– BEGINNER –
Complete as many reps as possible in 10:00 of:
2 ring rows
2 burpee box step-overs (12/20 in)
4 ring rows
4 burpee box step-overs (12/20 in)
6 ring rows
6 burpee box step-overs (12/20 in)
… continue to add 2 reps to each movement in the sequence until time expires.
Stretching (No Measure)
1 set:
1:00 lat foam roll/side
1:00 calf foam roll/side
– AT-HOME – (AMRAP – Reps)
Complete as many reps as possible in 10:00 of:
2 double-dumbbell bent-over rows (30/50 lb)
2 burpee broad jumps (3 ft)
4 double-dumbbell bent-over rows
4 burpee broad jumps
6 double-dumbbell bent-over rows
6 burpee broad jumps
– Continue to add 2 reps to each movement in the sequence until time expires.
– Perform the burpee broad jump similar to a bar-facing burpee, but over a 3-ft span of marked-off space.