CrossFit – Thu, Feb 9

Crossfit Chilliwack – CrossFit

Warm up

PIZZA DELIVERY | 12:00

Athletes will have 5 sets of :45 to hold their AbMat over their heads while other athletes try to knock their AbMats down.

If an athlete’s AbMat is knocked down, then that athlete must perform five air squats before jumping back into the game.

5 sets x :45 pizza delivery game

Perform :45 dynamic stretches between each set of the game:

– Alternating elbow-to-instep

– Alternating single-leg V-up

– Push-up to downward dog

– Leg swings/side

Extended Warm-up

JUMP-ROPE WARM-UP | 5:00

:20-:30 at each movement.

Focuses: elbows slightly bent and close to the body, wrists slightly in front of the waist, jumping off of the ball of the foot.

Movements:

Single-unders

Single-under jog inplace

Single-under jump front to back

Single-under jump side to side

Single-under jumping lunges

Single-under left leg

Single-under right leg

Extended Warm-up

SQUAT AND BOX JUMP WARM-UP | 7:00

Focus on a different POP during each set of squats: heels, knees out, depth.

3 sets x 5 coach-led air squats

3 sets x 5 box step-ups + jump down

3 sets x 5 athlete-led reps (increase weight each round

3 sets x 5 box jumps + step down

Workout Prep

1-2 rounds:

:10 double-unders

:10 goblet squats

:10 lateral hops over the KB

RX (AMRAP – Rounds and Reps)

AMRAP 10:

20 double-unders

10 goblet squats (53/70 lb)

5 box jumps (24/30 in)

– Use a single KB for the squats.

INTERMEDIATE (AMRAP – Rounds and Reps)

AMRAP 10:

:30 double-unders

10 goblet squats (35/53 lb)

5 box jumps (24/30 in)

– Use a single KB for the squats.

BEGINNER (AMRAP – Rounds and Reps)

AMRAP 10:

20 single-unders

10 goblet squats (18/26 lb)

5 box step-ups (12/20 in)

– Use a single KB for the squats.

Post-Workout Strength

3 sets:

10 KB Bulgarian split squats/leg

Stretch

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves