CrossFit – Thu, Jan 26

Crossfit Chilliwack – CrossFit

Warm up

Row 500m

1 set:

:30 medicine ball thrusters

:30 double-unders or double-under attempts

Skill Review

WALL BALL REVIEW | 7:00

Set 1 and 2: Focus on keeping heels down, knees out, and full depth.

Set 3: Focus on bouncing the ball off of the target to accelerate the descent.

3 sets x 10 wall-ball shots

Skill Review

3 slow, step-by-step burpees to plate on your call.

Step 1: hands down.

Step 2: jump or step feet back

Step 3: full body on the ground

Step 4: press the body up

Step 5: jump or step feet forward

Step 6: jump or step onto the plate

5 burpees to plate on their own

Mini Round

1 fast set:

5 wall-ball shots

3 burpees to plate

RX (Time)

For time:

150 wall-ball shots (14/20 lb)(9/10 ft)

– Starting at 0:00 and every 2:00 after, perform

7 burpees to a plate.

INTERMEDIATE (Time)

For time:

150 wall-ball shots (10/14 lb)(9/10 ft)

– Starting at 0:00 and every 2:00 after, perform

7 burpees to a plate.

BEGINNER (Time)

For time:

100 wall-ball shots (6/10 lb)(9/10 ft)

– Starting at 0:00 and every 2:00 after, perform

5 burpees to a plate.

Post-Workout Strength

Accumulate:

2:00 plank hold

2:00 handstand hold

Stretch

3 sets:

:30 Samson lunges/leg