CrossFit – Sun, Jun 4
Crossfit Chilliwack – CrossFit
Skill Work (Checkmark)
Pre-workout:
On a 12:00 running clock:
Squat therapy
– Layer in a new point of performance every 2:00.
– Ask athletes to perform reps on your cue.
230604 (AMRAP – Rounds and Reps)
– RX –
AMRAP 10:
Wall-ball shots (14/20 lb)(9/10 ft)
– Perform a DB 100-ft farmers carry (4x25ft or 2x50ft segments) after every 20 reps.
– Use two DBs (35/50 lb).
– INTERMEDIATE –
AMRAP 10:
Wall-ball shots (14/20 lb)(9/10 ft)
– Perform a DB 100 ft farmers carry after every 20 reps.
– Use two DBs (25/35 lb).
– BEGINNER –
AMRAP 10:
Wall-ball shots (10/14 lb)(8/9 ft)
– Perform a DB 50 ft farmers carry after every 20 reps.
– Use two DBs (10/15 lb).
General Warm-up (No Measure)
CrossFit warm-up | 12:00
Movement // Focus
2-3 rounds x 10 reps or :30 of:
Samson stretch // “Drive the knee forward and squeeze the belly tight.”
Overhead squats // “Press up and keep the arms straight.”
Sit-ups // “Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up.”
Hip extensions or Good mornings // “Arch the chest up and squeeze the abs.”
Pull-ups // “Pull the bar down to the floor until the chin is above the bar.”
Dips // “Shoulders below the elbow at the bottom of the dip.”
Stretching (Checkmark)
1 set:
1:00 quad foam roll
1:00 thoracic foam roll
1:00 glute foam roll