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