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