CrossFit – Sun, Apr 23

Crossfit Chilliwack – CrossFit

Warm up

PVC SWITCH WARM-UP GAME | 8:00

Athletes stand in a circle, and each athlete holds a PVC upright.

The coach calls “left” or “right,” and the athletes rotate to the next PVC.

The game’s object is to ensure the PVCs do not fall as the athletes rotate.

The group must do penalty reps if an athlete drops a PVC or falls.

Keep the penalties in the 5-10 rep range and use movements that don’t need to be taught.

Suggested penalty movements:

20 mountain climbers

10 PVC around the worlds

10 PVC shoulder presses

10 PVC push presses

20 jumping jacks

6 alternating elbow-to-insteps BURPEES AND STRETCHING | 4:00

1 set:

:20 Samson stretch/leg

5 burpees over the DB

:20 cossack squat stretch/leg

5 burpees over the DB

Skill Review

DB SQUAT AND HANG POWER CLEAN | 8:00

Lead athletes through the first 3-5 reps of each set of squats.

1 set:

10 DB front squats

10 DB hang power cleans

– Use two DBs.

Mini Round

Should not exceed 1:00.

2 rounds:

3 DB squats

3 DB hang power cleans

3 burpees over the DB

– Use two DBs.

RX (AMRAP – Rounds and Reps)

AMRAP 8:

5 DB squats (35/50 lb)

5 DB hang power cleans

5 burpees over the DB

– Use two DBs.

INTERMEDIATE (AMRAP – Rounds and Reps)

AMRAP 8:

5 DB squats (20/35 lb)

5 DB hang power cleans

5 burpees over the DB

– Use two DBs.

BEGINNER (AMRAP – Rounds and Reps)

AMRAP 8:

5 DB squats (10/15 lb)

5 DB hang power cleans

5 burpees over the DB

– Use two DBs.

Post WOD (Time)

3 sets:

20 alternating DB renegade rows

20 seated leg lifts over the DB

– Use two DBs for the renegade rows.

Stretch

Accumulate:

1:00 couch stretch/side

1:00 quad foam roll/side

1:00 press-up hold