CrossFit – Sun, Feb 26

25
Feb

CrossFit – Sun, Feb 26

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 5:00

1 set:

10 jumping jacks

10 over-the-fences

10 jumping jacks

10 squat-to-stands

10 jumping jacks

10 push-ups

10 jumping jacks

10 burpees

Skill Review

BOX JUMP WARM-UP | 3:00

1 set:

10 calf raises/leg

10 Step-ups (low box)

10 jumping air squats for max-height

:30 box jumps (workout height) DOUBLE KB PUSH PRESS | 5:00

PROGRESSION FOCUS

10 light KB shoulder presses Open the hand and touch the handles in the front rack, biceps behind the ears at the top.

10 light KB push presses Keep the heels down and chest up during the dip, then stand and press.

7 KB push presses Faster dip and drive while gluing the heels to the floor. GHD SIT-UP | 6:00

2-3 sets:

5-10 GHD sit-ups.

Mini Round

2 sets:

:20 box jumps

– Rest :10

:20 double-KB push presses

– Rest :10

:20 GHD sit-ups

– Rest :10

RX (3 Rounds for reps)

3 rounds for reps:

1:00 box jumps (24/30″)

1:00 double KB push presses (35/53 lb)

1:00 GHD sit-ups

INTERMEDIATE (3 Rounds for reps)

3 rounds for reps:

1:00 box jumps (20/24″)

1:00 double KB push presses (26/35 lb)

1:00 GHD sit-ups (to parallel)

BEGINNER (3 Rounds for reps)

3 rounds for reps:

1:00 box step-ups (12/20″)

1:00 double KB push presses (18/26 lb)

1:00 sit-ups

Post-Workout Strength

1 set:

200-m double-KB front rack walk

50 hip extensions

– Use the same KBs from the workout.

Stretch

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves