CrossFit – Sun, Jan 29
Crossfit Chilliwack – CrossFit
Warm up
DYNAMIC PROGRESSIVE RUNNING WARM-UP | 10:00
2 rounds:
Each drill down 50-ft and back:
High knee karaoke
Over the hurdle
Knee to chest
Lunge with a pause and reach up
Lunge with a torso twist
Toe touch kick
High knees
Butt kicks
1 round:
Run 100-m, moderate pace
Rest 1:00
Run 100-m: run 100-m, faster pace
Rest 1:00
Run 100-m: 100-m, fast pace RUNNING SILL-WORK | 12:00
For total time:
800-m run
– Rest 1:00
400-m run
– Rest :30
200-m run
Skill Review
DOUBLE-UNDER PRACTICE | 8:00
PROGRESSION FOCUS
:30 single-unders Legs straight while jumping, flick the wrists towards the hips.
:30 single-single-doubles Slow singles, then a fast flick for the double-under.
:30 double-unders Legs straight while jumping, flick the wrists towards the hips.
:30 double-unders Same as above, but work on long, deep breaths while jumping.
3 sets:
Max unbroken double-unders
-Cap at no more than 30 to save for the workout.
Skill Review
PUSH-UP REVIEW | 3:00
2 sets:
10 shoulder taps
5 inch worms + push-up
:15 push-ups
RX (Time)
5 rounds for time:
75 double-unders
25 push-ups
INTERMEDIATE (Time)
5 rounds for time:
1:00 double-unders
25 push-ups
BEGINNER (Time)
5 rounds for time:
50 single-unders
15 push-ups
Stretch
1 set:
1:00 lacrosse ball calf mash/side
1:00 calf stretch/side