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