CrossFit – Sun, Nov 6

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC WARM-UP + KNEE-TO-ELBOW PROGRESSION | 8:00

1 set:

10 alternating plank reach throughs

5 single-leg KB deadlifts/leg

10 kipping swings (pull-up bar)

1 set:

10 sit-ups

10 KB deadlifts

10 knees-to-elbows

Skills Review

KB SNATCH AND LUNGE PROGRESSION | 11:00

PROGRESSION FOCUS

10 single-arm KB swings/arm (eye-level) Driving heels into the floor and using the hips to move the KB.

10 alternating lunges Drive through the front heel and back toes. The trailing knee should hit the floor.

10 single-arm KB swing + pull elbow high and outside/arm Same as the first step, but add a small pull up and back with the elbow after the hips extend.

5 KB push press/arm Arms locked out overhead and bicep close to the ear.

5 single-arm KB snatches/arm Extend the hips, pull elbows high and outside, loosen the grip, and push the hand to the sky. The thumb should be facing behind the athlete.

10 alternating KB overhead lunges Keep arm locked out as the trailing knee touches the ground.

Workout Prep

1 set:

4 single-arm KB overhead lunges

4 knees-to-elbows

4 sit-ups

2 KB snatches/arm

Metcon (Time)

RX

For time:

30 single-arm KB overhead lunges (35/53 lb)

30 knees-to-elbows

30 sit-ups

30 KB snatches (35/53 lb)

30 sit-ups

30 knees-to-elbows

30 single-arm KB overhead lunges

Metcon (Time)

INTERMEDIATE

For time:

30 single-arm KB overhead lunges (26/35 lb)

30 knees-to-armpits

30 sit-ups

30 KB snatches (26/35 lb)

30 sit-ups

30 knees-to-armpits

30 single-arm KB overhead lunges

Metcon (Time)

BEGINNER

For time:

30 single-arm DB overhead lunges (10/15 lb)

30 hanging knee raises

30 sit-ups

30 DB snatches (10/15 lb)

30 sit-ups

30 hanging knee raises

30 single-arm DB overhead lunges

Post-Workout Strength

4 sets:

10 single-arm KB bent over rows/arm (35/53 lb)

50-m single-arm KB farmer carry/arm

Stretch

Accumulate:

1:00 pigeon stretch/side