CrossFit – Sun, Feb 5
Crossfit Chilliwack – CrossFit
Warm up
JUMP-ROPE WARM-UP | 7:00
:20-:30 at each movement.
Focuses: Elbows slightly bent and close to the body, wrists slightly in front of the waist, jumping off of the ball of the foot.
Movement // Substitute
Single-unders
Single-under jog in place
Single-under jump front to back
Single-under jump side to side
Single-under jumping lunges
Single-under left leg
Single-under right leg SHOULDER PRESS AND DOUBLE-UNDER PRACTICE | 4:00
Demo the single-under with a high jump and the shoulder press.
Allow athletes to move on their own.
Shoulder press: feet are hip-width and abs are squeezed tightly
1 set:
10 single-unders with a high jump
10 shoulder presses
2 sets:
10 double-under attempts
5 shoulder presses alternating from front to back rack
Skill Review
PUSH PRESS PROGRESSION | 7:00
Keep total reps less than 30.
Lead athletes through 3 reps, then let them move through 3 reps on their own.
Rest athletes every 3-4 reps.
PROGRESSION FOCUS
Strict press Set-up
Dip and hold Shoulders stacked over the hips and heels
Dip and drive slowly Shoulders stacked over the hips and heels
Dip and drive fast Shoulders stacked over the hips and heels
Dip and drive fast Don’t pause at the bottom of the dip
Push press Lockout your legs and hips before pressing
Pre workout Load-up
3 sets x 3 push presses (increasing weight)
2 sets x 5 push presses (increasing weight)
RX (Weight)
Every 3:00 x 7 sets for load:
50 double-unders
5 push presses
INTERMEDIATE (Weight)
Every 3:00 x 7 sets for load:
20 double-unders
5 push presses
BEGINNER (Weight)
Every 3:00 x 7 sets for load:
50 single-unders
5 push presses
Post-Workout Strength
Accumulate:
30 Sots presses
– Add load as desired.
Stretch
3 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)