CrossFit – Sun, Jan 15

14
Jan

CrossFit – Sun, Jan 15

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC PROGRESSIVE RUNNING WARM-UP | 12:00

1 round:

Each drill down 50-ft and back:

High knee karaoke

Over the hurdle

Knee to chest

Figure four

Lunge with a pause and reach up

Lunge with a torso twist

Toe touch kick

High knees

Butt kicks

Straight leg drill

Sidestep

Side step + jumping jack

1 round:

Partner 1: run 100-m, moderate pace

Partner 2: run 100-m, moderate pace

Partner 1: run 100-m, faster pace

Partner 2: run 100-m, faster pace

Partner 1: run 100-m, fast pace

Partner 2: run 100-m, fast pace

Workout Prep

Partner 1: Run 100-m

Partner 2: Run 100-m

Partner 1: 100-ft sandbag carry

Hand off to partner 2: 100-ft sandbag carry

RX/INTERMEDIATE (Time)

For time with a partner:

1600-m run

1200-m sandbag carry

1600-m run

– Split the runs in 200-m increments.

– Split the carry as needed.

BEGINNER (Time)

For time with a partner:

800-m run

800-m sandbag carry

800-m run

– Split the runs in 200-m increments.

– Split the carry as needed.

Stretch

1 set:

:30 standing hamstring stretch/side

:30 pigeon stretch/side

:30 standing hamstring stretch/side

1:00 saddle stretch