CrossFit – Sun, Apr 16

Crossfit Chilliwack – CrossFit

Warm up

1 set:

400-m run

10 alternating spiderman stretches

10 jumping pull-ups

1 set:

10 DB overhead walking lunges (left arm)

1-3 bar muscle-ups

Skill Review

HANDSTAND PUSH-UP PROGRESSION AND PRACTICE | 8:00

PROGRESSION FOCUS

5-10 push-ups to down dog Basic pressing movement and mobility tool to open up shoulders.

10-20 shoulder taps in the pike position Starting to get more inverted and put weight on hands. Walk your feet as close to your hands as possible.

5-10 piked push-ups Head should land forward of the hands and finish between the arms at the top.

:20 handstand hold against the wall Practice getting upside-down and supporting weight on your hands.

3-5 handstand negatives Ability to stay against the wall and control your descent to the bottom of the handstand push-up. Do not press out of the bottom yet.

5-10 handstand push-ups As soon as the head hits the mat, press back up to lock out arms. Athletes can use no more than 2 AbMats. SUMO-DEADLIFT HIGH-PULL PRACTICE | 6:00

PROGRESSION FOCUS

10 sumo deadlifts Wider stance. Hips above the knees, but lower than the shoulders. Flat back with the weight in the heels.

10 sumo deadlift + shrugs Stand up fast, squeeze the glutes, and then shrug the shoulders.

10 sumo deadlift high pulls tand up fast, squeeze the glutes, and then use the momentum to pull the barbell up toward the shoulders.

Workout Prep

2 sets:

5 sumo-deadlift high-pulls

4 handstand push-ups

3 bar muscle-ups

10 DB overhead walking lunge steps

RX (Time)

For time:

400-m run

50 sumo deadlift high pulls (55/75 lb)

50 handstand push-ups

400-m run

20 bar muscle-ups

200-ft DB overhead walking lunge (35/50 lb)

– Use one DB.

INTERMEDIATE (Time)

For time:

400-m run

50 sumo deadlift high pulls (55/75 lb)

30 handstand push-ups

400-m run

20 chest-to-bar pull-ups

200-ft DB overhead walking lunge (35/50 lb)

– Use one DB.

BEGINNER (Time)

For time:

400-m run

30 sumo deadlift high pulls (35/45 lb)

30 pike push-ups

400-m run

20 jumping chest-to-bar pull-ups

200-ft DB overhead walking lunge (15/20 lb)

– Use one DB.

Stretch

2 sets:

:30 scorpion stretch/side

1:00 standing pike stretch