CrossFit – Sun, Apr 9

Crossfit Chilliwack – CrossFit

Warm up

1 set:

100-m run

10 plate floor presses

10 plate step-ups

1 set:

100-m run

10 plate overhead presses

10 box step-ups

Extended Warm-up

3 rounds:

:30 running position drill per leg

:30 running in place drill

:30 partner falling drill

100-m run

Skill Review

DB BOX-OVER | 6:00

Start with lighter DBs and add in the final three steps to workout weight if desired.

Give athletes :20 at each progression, and focus on a single teaching point at a time.

PROGRESSION FOCUS

6 box step-overs Stay low, step over the box in a squat position.

6 box step-overs Turn 180 degrees on top of the box.

6 DB box step-overs Knee stays over toes on the step up.

6 DB box step-overs Swing the DBs forward for momentum.

6 DB box step-overs Stay low and turn 180 degrees on top of the box. Step down backwards off the box.

6 box jumps Open hips. knees track out on the jump. Land soft

Skill/Strength

EMOM 8:

4 box step-overs

4 box jump

4 box jump-overs

RX (Time)

For time:

5 rounds:

15 DB box-overs (35/50 lb) (20/24 in)

200 m run

– Use two DBs for the box-overs.

INTERMEDIATE (Time)

For time:

5 rounds:

15 DB box-overs (20/35 lb) (20/24 in)

200 m run

– Use two DBs for the box-overs.

BEGINNER (Time)

For time:

5 rounds:

10 DB box-overs (15/20 lb) (12/20 in)

200 m run

– Use two DBs for the box-overs.

Stretch

1 set:

1:00 couch stretch/side

1:00 glute lacrosse ball mash/side