CrossFit – Sun, Feb 12

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 8:00

1 set:

:30 bike

10 alternating Samson stretches

1 set:

:30 bike

10 DB overhead walking lunges

Skill Review

KIPPING PULL-UP PROGRESSION | 10:00

Spend :30-1:00 at each step.

PROGRESSION FOCUS

:30 position on the pull-up bar Grip and actively hang on the bar.

10 kip swings Fast transition between hollow and arch body positions.

10 (2 kip swings + 1 kip) Aggressive press down and rapid close of the hips.

5 (2 kip swings + 1 pull-up) Same as step 3, but pull chin over the bar.

5 (2 kip swings + 1 pull-up + 2 kip swings) Push away from the top of the pull-up.

3 attempts at multiple pull-ups Aggressive press down and push away into the next rep.

Skill/Strength

EMOM 6:

1-5 bar muscle-ups

RX (AMRAP – Rounds and Reps)

AMRAP 15:

10 pull-ups

25-ft DB overhead walking lunge (35/50 lb)

15/20-cal bike

25-ft DB overhead walking lunge

– Use one DB.

INTERMEDIATE (AMRAP – Rounds and Reps)

AMRAP 15:

5 pull-ups

25-ft DB overhead walking lunge (20/35 lb)

10/15-cal bike

25-ft DB overhead walking lunge

– Use one DB.

BEGINNER (AMRAP – Rounds and Reps)

AMRAP 15:

5 jumping pull-ups

25-ft DB overhead walking lunge (10/15 lb)

7/10-cal bike

25-ft DB overhead walking lunge

– Use one DB.

Stretch

3 sets:

10 ATY raises

:30 doorway pec-stretch/side