CrossFit – Sun, Jan 29

28
Jan

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