CrossFit – Sat, Oct 22
Crossfit Chilliwack – CrossFit
Warm Up
DYNAMIC WARM-UP | 8:00
2 sets:
:30 medicine ball push presses
10 alternating single-leg deadlifts
10 alternating seated single-leg leg-lifts
2 sets:
:30 air squats to a medicine ball
10 medicine ball deadlifts
10 supine leg raises (both legs)
1 set:
:30 medicine ball thrusters
:30 seated leg-lift hold from the floor
:30 support hold from rings or box
Skills Review
L-SIT PROGRESSION | 8:00
Advanced athletes can use rings; all others should use boxes.
Athletes who can’t perform the support should stay in seated and slowly move their hands closer to their hips to increase difficulty.
PROGRESSION FOCUS
:30 seated leg-lift Hands behind hips, legs straight, and heels off of the ground
2x :10 support Straight arm support on box or rings
2x :05 knee tuck Bend knees and keep knees higher than the hips
2x :05 single-leg L-sit Keep the single-leg straight and as high as the hip
2x :05 L-sit hold Legs straight, heels at least as high as hips
Skills Review
WALL BALL REVIEW | 4:00
Set 1 and 2: Focus on keeping heels down, knees out, and full depth.
Set 3: Focus on bouncing the ball off of the target to accelerate the descent.
3 sets x 10 wall-ball shots
Metcon (Time)
RX
For time:
35/50 cal. bike
1:00 L-sit hold
50 wall-ball shots (14/20 lb) (9/10 ft)
Metcon (Time)
INTERMEDIATE
For time:
28/40 cal. bike
1:00 L-sit hold (knees bent)
50 wall-ball shots (10/14 lb) (9/10 ft)
Metcon (Time)
BEGINNER
For time:
21/30 cal. bike
1:00 plank hold
50 wall-ball shots (6/10 lb) (9/10 ft)
Post Workout Skill
Accumulate:
30 L-pull-ups
Stretch
2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side”