CrossFit – Sun, Dec 11

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC SHOULDER WARM-UP | 7:00

1 set:

:30 Samson stretches (press arms up hard)

:30 pec stretch/arm

10 single-arm DB strict presses/arm

1 set:

:30 single-under speed steps

:30 bear crawl (straight legs and high hips)

:30 single-under speed steps

Skill Review

HANDSTAND AND WALL WALK PROGRESSION | 10:00

Take athletes through each progression 1-2 times.

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

:30 partial kick-up Arms must reach away from the body before the hands touch the ground

:30 handstand hold Squeeze the abs and shrug the shoulders

Skill/Strength

PRE-WORKOUT SKILL | 8:00

Give athletes 1:00-2:00 to warm up their double-unders

3 x 1:00 rounds for reps:

50 double-unders

Max-distance handstand walk

– Rest 1:00 between sets.

If athletes cannot perform

Beginner: :30 single-unders, :30 bear crawl or DB overhead carry

Intermediate: :30 double-unders, :30 handstand walks to wall

Advanced athletes: as written

Metcon (Time)

RX

3 rounds for time:

9 wall walks

200-m KB farmers carry (53/70 lb)

Metcon (Time)

INTERMEDIATE

3 rounds for time:

7 wall walks

200-m KB farmers carry (35/53 lb)

Metcon (Time)

BEGINNER

3 rounds for time:

5 wall walks (partial range of motion)

100-m KB farmers carry (26/35 lb)

Stretch

3 sets:

20 banded pull-aparts

:30 wrist extension stretch/arm