CrossFit – Sun, Apr 14
CrossFit Chilliwack – CrossFit
General Warm-up (No Measure)
1 set:
:30 bike (easy pace)
10 alternating scorpion stretches
:30 plank hip taps (same side)
1 set:
:30 bike (moderate pace)
10 knee push-ups
:30 active bar hang
1 set:
:30 bike (fast pace)
10 single-arm dumbbell shoulder presses/arm
10 scap push-ups
1 set:
:30 bike (sprint pace)
:30 single-arm dumbbell overhead hold/arm
10 scap pull-ups
240414 (Time)
– RX –
For time:
5-10-15-20-25
Echo bike calories
DB hang snatches, left-arm (25/35 lb)
DB hang snatches, right-arm
– INTERMEDIATE –
For time:
5-10-15-20
Echo bike calories
DB hang snatches, left-arm (15/25 lb)
DB hang snatches, right-arm
– BEGINNER –
For time:
5-10-15
Echo bike calories
DB hang snatches, left-arm (10/15 lb)
DB hang snatches, right-arm
Skill Work (Checkmark)
Post-workout
Accumulate 10 reps of each movement per arm:
DB Turkish get-up + windmill
Stretching (No Measure)
1 set:
1:00 pigeon pose/side
– AT-HOME – (Time)
For time:
5-10-15-20-25
Dumbbell hang snatches, left-arm (35/50 lb)
Dumbbell hang snatches, right-arm
– Perform 5 shuttle runs (25 feet out and 25 feet back) after each round.
– Use one DB.