CrossFit – Thu, Jan 12

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 4:00

2 sets:

:20 arm circles forward and backward

:20 high knees

:20 shoulder taps

:20 knee push-ups

– No rest between movements and :20 rest between sets.

Warm up

PROGRESSIVE WARM-UP | 6:00

1 set:

:30 step-ups

:30 tempo push-ups (:03 down, :01 hold)

:30 scap pull-ups

– Demo and teach the next exercise between movements.

1 set:

:30 box jumps

:30 push-ups

:30 kip swings

– Demo and teach the next exercise between movements.

Skill/Strength

SKILL WORK | 20:00

Take 5:00-6:00 to warm up the box jump-overs and C2B pull-ups.

Have athletes perform 3-5 reps of all movements.

PROGRESSION FOCUS

Box jump overs Land on the box, turn around, and step down.

Kipping pull-ups Push away at the top to reset the swing.

Box jump overs Skip over the box, turn around, then jump again.

Chest-to-bar pull-ups Bigger arch and longer press down before pulling.

Box jump-overs Jump at a 45-degree angle, land laterally, step down laterally, and then jump again.

EMOM 12:

Min. 1 | :20 box jump overs

Min. 2 | :20 chest-to-bar pull-ups

– The pull-ups do not need to be unbroken.

Workout Prep

1 set:

5 hand-release knee push-ups

5 hand-release knee push-ups (faster)

5 kipping leg raises

5 kipping leg raises (faster)

5 hand-release push-ups

5 hand-release push-ups (faster)

5 toes-to-bars

5 toes-to-bars (faster)

– Rest :10-:20 between all movements.

RX (Time)

For time:

21-15-9:

Hand-release push-ups

Toes-to-bars

INTERMEDIATE (Time)

For time:

21-15-9:

Hand-release push-ups

Knees-to-armpits

BEGINNER (Time)

For time:

21-15-9:

Hand-release push-ups

V-ups

Stretch

1 set:

:45 lacrosse ball in lat/side

1:00 cobra stretch