CrossFit – Sat, Oct 22

21
Oct

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”