CrossFit – Sun, Oct 30

Crossfit Chilliwack – CrossFit

Warm Up

PROGRESSIVE WARM-UP | 12:00

1 set:

:20 jumping jacks

:20 kip swings

:20 plank hold (on hands)

:20 unweighted good mornings

:20 plank shoulder taps

– Rest :10-:20 between intervals.

2 sets:

:30 toes-to-bars

:30 ring dips

– Rest :20 between intervals.

Warm Up

3 sets:

1-3 hip and back extensions

– Rest 1:00-1:30 between sets.

Skills Review

HANDSTAND WALK | 10:00

Get through the progression in roughly ~5:00 to allow for 5:00 of full handstand walk practice either with the wall or on the floor.

PROGRESSION FOCUS

1 wall walk Push the hands into the ground and squeeze the belly to touch the nose to the wall at the top

10 handstand shoulder taps Stomach to the wall, shift the shoulders slightly, and quickly lift the hand to touch the shoulder

10 handstand shoulder taps Back to the wall, shift the shoulders slightly, and quickly lift the hand to touch the shoulder

2:00 walk-to-wall drill Kick-up and slowly try to walk to the wall. Increase distance as proficiency increases

3:00 handstand walk practice Let the feet hang forward of the body and slowly move the hands while walking

Metcon (AMRAP – Reps)

RX

For reps:

1:30 max reps toes-to-bars

1:00 rest

1:30 max reps ring dips

1:00 rest

1:30 max reps hip and back extension

1:00 rest

1:30 max distance handstand walk

Metcon (AMRAP – Reps)

INTERMEDIATE

For reps:

1:30 max reps knees-to-armpits

1:00 rest

1:30 max reps ring dips

1:00 rest

1:30 max reps hip extension

1:00 rest

1:30 max reps shoulder taps against a wall

Metcon (AMRAP – Reps)

BEGINNER

For reps:

1:30 max reps hanging knee raises

1:00 rest

1:30 max reps push-ups

1:00 rest

1:30 max reps good mornings (empty barbell or training bar)

1:00 rest

1:30 max reps shoulder taps in a plank

Post Workout Skill

1 set:

Max distance double-KB farmers carry

– Use a pair of KBs that you can perform at least 200-meters.

Stretch

10 ATY raises

5 reach, roll, and lift/arm