CrossFit – Sun, Jan 8

Crossfit Chilliwack – CrossFit

Warm up

PROGRESSIVE WARM-UP | 7:00

1 set:

P1: :45 bike

P2: :45 unweighted good mornings

1 set:

P1: :45 bike

P2: :45 sit-ups

Skill Review

GHD SIT-UP REVIEW | 5:00

PROGRESSION FOCUS

Setup Knees bent, hips hanging off the pad

Descent Keeping the ribs pulled down, lean back with the knees bent

Ascent Extend the knees aggressively to rapidly change directions and sit upright

Range of motion Fingers touch the pads at the top and the shoulders descend below the hips at the bottom

2 sets:

5-10 GHD sit-ups

– Rest 1:00 between sets.

Mini Round

1 set:

10 sit-ups

7/10-cal. Echo bike

10 GHD sit-ups

Metcon (2 Rounds for time)

RX

3 rounds for time:

25 sit-ups

18/25 cal. Echo bike

– Rest 2:00

3 rounds for time:

25 GHD sit-ups

18/25 cal. Echo bike

Metcon (2 Rounds for time)

INTERMEDIATE

3 rounds for time:

25 sit-ups

12/18 cal. Echo bike

– Rest 2:00

3 rounds for time:

15 GHD sit-ups

12/18 cal. Echo bike

Metcon (2 Rounds for time)

BEGINNER

3 rounds for time:

10 sit-ups

7/10 cal. Echo bike

– Rest 2:00

3 rounds for time:

10 sit-ups

7/10 cal. Echo bike

Post Workout Skill

3 sets:

10 single-arm KB swings/arm (eye level)

15 back extensions

Stretch

Accumulate:

1:00 pigeon stretch/side