CrossFit – Sun, Dec 4
Crossfit Chilliwack – CrossFit
Warm up
DYNAMIC WARM-UP | 8:00
3 x 2:00 rounds of:
100-m jog
directly into an AMRAP of:
20 jumping jacks
10 walking lunges/low step-ups/tall step-ups
5 dive bomber push-ups
– Rest 1:00 between sets.
Skill Review
BOX JUMP OVER | 7:00
Use a lower box for the first two sets and workout height for the 3rd and 4th sets.
PROGRESSION FOCUS
5 low box jump-overs Land softly on the box, turn around, and step down backward.
5 low box jump-overs Jump from slightly farther away from the box and “skip” on top of it and off to the other side.
3 box jump-overs Using the hands, push down on the box and pop the toes up onto the top. Pivot on the hands and toes and step down.
5 box jump-overs With or without the hands, move faster by stepping into the jump from slightly further away.
1 set:
200-m run
– All athletes should try to complete this in less than 1:00. BURPEE BOX JUMP OVER | 4:00
Use the workout height for all practice sets.
Rest :30-1:00 between progression steps.
PROGRESSION FOCUS
4 burpee box jump-overs Slow and smooth burpees into a smooth box jump over.
4 burpee box jump-overs Fast burpees into a smooth box jump over.
Mini Round
1 set:
7 box jump overs
200-m run
5 burpee box jump overs
Metcon (Time)
RX
For time:
25 box jump overs (24/30 in)
800-m run
25 burpee box overs (24/30 in)
Metcon (Time)
INTERMEDIATE
For time:
25 box jump overs (20/24 in)
800-m run
25 burpee box overs (20/24 in)
Metcon (Time)
BEGINNER
For time:
25 box step-overs (12/20 in)
400-m run
25 burpee stepovers (12/20 in)
Post Workout Skill
5 sets for total time:
Max L-sit hang
– Rest 1:00 between sets.
then…
Max GHD hip extension hold
Stretch
Accumulate:
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold