CrossFit – Thu, Mar 2

Crossfit Chilliwack – CrossFit

Warm up

3 rounds x 10 reps or :30 of:

Samson stretch

Overhead squats

Sit-ups

Hip extensions/good mornings

Pull-ups

Dips

Skill Review

WALL-BALL SHOT | 7:00

Lead athletes through the first 3 steps on your command with pauses between reps.

Perform the final 10 reps at workout pace.

PROGRESSION FOCUS

5 medicine-ball squats Hold in the bottom with the hips below the knees.

5 wall-ball shots Find the same squat depth and throw to a normal target.

5 high wall-ball shots Find the same squat depth and stand FASTER to throw to a higher target.

10 high wall-ball shots Find the same squat depth and cycle all 10 reps quickly.

Mini Round

2 sets:

10 wall-ball shots (10/11 ft)

3 strict pull-ups

– No rest between sets.

RX (AMRAP – Rounds and Reps)

AMRAP 10:

20 wall-ball shots (14/20 lb)(10/11 ft)

10 strict pull-ups

INTERMEDIATE (AMRAP – Rounds and Reps)

AMRAP 10:

20 wall-ball shots (10/14 lb)(10/11 ft)

5 strict pull-ups

BEGINNER (AMRAP – Rounds and Reps)

AMRAP 10:

12 wall-ball shots (6/10 lb)(10/11 ft)

6 ring rows

Post Workout (No Measure)

4 rounds:

:20 med-ball Russian twists (14/20 lb)

– Rest :10

:20 handstand hold

– Rest :10

Stretch

2-3 sets:

:20 doorway pec stretch/side

20 banded pull-a-parts