CrossFit – Thu, Dec 15

14
Dec

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