CrossFit – Thu, Apr 18

CrossFit Chilliwack – CrossFit

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General Warm-up (No Measure)

Dynamic warm-up | 6:00

1 set:

10 pulls on the rower (easy pace)

5 elbow-to-instep/leg

10 box step-ups

1 set:

10 pulls on the rower (moderate pace)

5 jumping air squats

10 dumbbell box step-ups

1 set:

10 pulls on the rower (fast pace)

5 up-downs

10 dumbbell box step-ups

QFW1 (4 Rounds for reps)

– RX –

4 rounds for max reps:

1 minute of snatches (85/135 lb)

1 minute of rowing for calories

1 minute of dumbbell box step-ups (35/50 lb) (20/20 in)

1 minute of rest

– INTERMEDIATE –

4 rounds for max reps:

1 minute of snatches (75/115 lb)

1 minute of rowing for calories

1 minute of dumbbell box step-ups (20/35 lb) (20/20 in)

1 minute of rest

– BEGINNER –

4 rounds for max reps:

1 minute of snatches (35/45 lb)

1 minute of rowing for calories

1 minute of dumbbell box step-ups (10/15 lb) (12/20 in)

1 minute of rest

Stretching (No Measure)

1 set:

1:00 double-forearm stretch

1:00 seated hamstring stretch

– AT-HOME – (4 Rounds for reps)

– AT-HOME –

4 rounds for max reps:

1:00 dumbbell snatches (35/50 lb)

1:00 shuttle runs (25 ft)

1:00 dumbbell box step-ups (35/50 lb) (20/24 in)

1:00 rest

– Use one dumbbell for the snatches.

– Use two dumbbells for the step-ups