CrossFit – Thu, Dec 15
Crossfit Chilliwack – CrossFit
Warm up
PROGRESSIVE WARM-UP | 11:00
1 set:
400-m run
:30 hollow hold
:30 ring rows
1 set:
200-m run
:30 hollow rocks
:30 ring rows (harder)
1 set:
:45 shuttle run
10 tuck-ups
10 DB presses
1 set:
10 shuttle runs
10 v-ups
10 DB presses
Skill/Strength
SKILL AND STRENGTH | 12:00
Start at a light load and build heavy.
5 rounds for load with a partner:
100-ft single-arm DB overhead carry/arm
– Each partner completes 5 rounds of 200 ft.
– One partner works while the other rests.
– Build in load to a heavy, unbroken set.
Skill Review
PULL-UP | 6:00
PROGRESSION FOCUS
5 kip swings Push and pull with the shoulders. Keep the legs straight.
3-5 strict pull-ups Hold a hollow body while pulling.
5 kipping pull-ups “Bench press the bar” to begin the descent into the next rep.
5 kipping pull-ups Keep the legs as straight as possible across all reps.
Workout Prep
MINI-ROUND | 4:00
2 sets:
5 v-ups
5 pull-ups
5 shuttle runs
– No rest between sets.
Metcon (Time)
RX
For time:
21-18-15-12-9 reps:
V-ups
Pull-ups
Shuttle runs
– 1 shuttle run = 25 ft/8-m.
Metcon (Time)
INTERMEDIATE
For time:
21-18-15-12-9 reps:
V-ups
12-10-8-6-4-reps:
Pull-ups
21-18-15-12-9 reps:
Shuttle runs
– 1 shuttle run = 25 ft/8-m.
Metcon (Time)
BEGINNER
For time:
15-12-9-6-3 reps:
Sit-ups
Ring rows
Shuttle runs
– 1 shuttle run = 25 ft/8-m.
Stretch
Accumulate:
1:00 lacrosse ball foot roll/foot