CrossFit – Sun, Dec 25
Crossfit Chilliwack – CrossFit
Warm up
DYNAMIC WARM-UP | 3:00
2 sets:
:20 jumping jacks
:20 mountain climbers
:20 alternating spiderman stretches (fast)
:20 air squats
– Rest :20
Extended Warm-up
PROGRESSIVE WARM-UP | 10:00
Expect to have to explain some of the movements more than once and reiterate the flow of the workout.
Deliver a single and brief teaching point before practicing the movements of the workout.
Keep an eye out for safety concerns foremost. Prioritize logistics and safety before coaching for today.
MOVEMENT FOCUS
1 wall walk Hands shift side-to-side
2 candlesticks Look at the floor quickly and push the hands off of the floor to assist.
2 burpees Step back and step-up into and out of the burpee.
3 push-ups Chest to the floor.
6 walking lunges Knee touches the ground
5 air squats Weight back in the heels
3 sit-ups Shoulders touch the ground and pas in front of the hips at the top.
3 jumping squats Jump and land off of the heels.
4 jumping lunges Gently touch the back knee to the ground.
2 broad jumps Land with heels down, knees out, and hips pushing back.
Skill Review
HANDSTAND AND SINGLE-LEG SQUAT REVIEW
Handstand push-up
1 set:
5 pike push-ups, floor
5 pike push-ups, feet elevated
5 handstand push-ups
Single-leg squats
1 set:
1:00 single-leg squat practice
Metcon (Time)
RX
12 rounds for time, starting with 1 and adding an exercise each round:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 pistols
Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.
Metcon (Time)
BEGINNER
12 rounds for time, starting with 1 and adding an exercise each round:
1 inch-worm
2 candlesticks
3 burpees
4 knee push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 DB shoulder press (10/15 lb)
12 box step-ups (12/20 in)
Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 inch-worm. In round 2 perform 2 candlesticks and then 1 inch-worm. In round 3, perform 3 burpees, then 2 candlesticks, then 1 inch-worm. Continue adding a new exercise each round.
Stretch
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.