CrossFit – Sun, Apr 2

Crossfit Chilliwack – CrossFit

Warm up

1 set:

3:00 row

-Row at a slow/moderate pace here just to start getting warm

1 set:

:30 burpees

10 single arm KB presses, right arm

10 single arm KB presses, left arm

Skill Review

ROWING EFFICIENCY | 12:00

Set 1:

• Cue athletes to sit up tall on the rower. Have them note their strokes per minute on their monitor for this drill.

15 pulls on the rower (easy pace).

Set 4:

• Row at a 26-30+ strokes per minute pace. With the same effort as the previous set but a faster stroke rate, pace should be even faster.

15 pulls on the rower (26-30+ strokes per minute pace).

Skill Review

WALL WALK PROGRESSION | 7:00

PROGRESSION FOCUS

:30 shoulder taps Rigid body position

:30 shoulder taps in pike Legs straight and hips stacked close to shoulders

:30 partial wall walk Arms press into the ground hard

:30 wall walk Big steps up and down the wall

2 sets:

2 wall walks using chosen workout variation

RX (Time)

For time:

10 wall walks

800/1,000-m row

10 wall walks

INTERMEDIATE (Time)

For time:

5 wall walks

800/1,000-m row

5 wall walks

BEGINNER (Time)

For time:

10 inch worms + push-up

400/500-m row

10 inch worms + push-up

Post Workout Skill

4 sets:

:20 seated leg raises

– Rest :10

:20 hollow hold

– Rest :10

Stretch

Accumulate:

1:00 banded shoulder stretch/side