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)
5-10 chin-over-bar or chest-to-bar 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