CrossFit – Sat, May 6
Crossfit Chilliwack – CrossFit
Warm up
Athletes stand ~5 meters apart.
2 rounds with a partner:
100-m run tossing med ball back and forth
10 med-ball chest passes
10 med-ball squat + throws
10 med-ball sit-up tosses
Skill Review
TOES-TO-BAR PROGRESSION AND PRACTICE | 8:00
PROGRESSIONFOCUS
Setup”Hands outside shoulder width, pull down on the bar, and squeeze the stomach.”
Kip swings”Quickly push the shoulders forward and pull the shoulders back.”
2 kip swings + 2 knees above hips”As the shoulders pull back, pull the knees to the chest.”
2 kip swings + 2 knees-to-armpits”Press down against the bar as the knees rise.”
2 kip swings + 2 knees-to-armpits + 1 toe-to-bar”Kick the legs straight as the knees touch the chest.”
Toes-to-bar”Pull the feet down quickly and arch hard into the next rep.”
Workout Prep
2 sets:
4 toes-to-bar
4 wall-ball shots
– Rest :30 between sets
230506 (Time)
– RX –
For time:
1-2-3-4-5-6-7-8-9-10:
Wall-ball shots (14/20 lb)(9/10 ft)
Toes-to-bars
Then…
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Toes-to-bars
– INTERMEDIATE –
For time:
1-2-3-4-5-6-7-8-9-10:
Wall-ball shots (14/20 lb)(9/10 ft)
Knees-to-chests
Then…
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Knees-to-chests
– BEGINNER –
For time:
1-2-3-4-5-6-7-8:
Wall-ball shots (8/12 lb)(9/10 ft)
Hanging knee raises
Then…
8-7-6-5-4-3-2-1:
Wall-ball shots
Hanging knee raises
Skill work – Post-workout (Checkmark)
Post-workout:
3-5 sets:
5 GHD hip-back extensions
Stretching (Checkmark)
1 set:
1:00 saddle stretch
1:00 bottom-of-squat hold
1:00 saddle stretch