CrossFit – Thu, Dec 1
Crossfit Chilliwack – CrossFit
Warm up
DYNAMIC WARM-UP | 7:00
1 set:
1:00 couch stretch (each leg)
1:00 pigeon pose (each leg)
1:00 standing toe touch + overhead reach
1:00 calf raises
Extended Warm-up
DYNAMIC WARM-UP | 6:00
1 set:
1:00 single-unders
1:00 split squats (:30/leg)
10 deadbugs
1 set:
:30 high jump single-unders
1:00 walking lunges
10 deadbugs
:30 double-unders
Skill Review
1 set for max reps:
Max unbroken double-unders
or
2:00 max unbroken double-unders
Review the range of motion standards for the DB lunge and ensure athletes are respecting it.
Athletes should be able to go right into their working weight.
1 set:
6 DB lunges
Metcon (Time)
RX
For time:
10-20-30-40-50:
Single DB lunges (35/50lbs)
Double-unders
Sit-ups
Metcon (Time)
INTERMEDIATE
For time:
10-20-30-40-50:
DB lunges (20/35lbs)
Double-unders (seconds)
Sit-ups
Metcon (Time)
BEGINNER
For time:
10-20-30-40-50:
Walking lunges
Single-unders
5-10-15-20-25:
Sit-ups
Stretch
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot