CrossFit – Thu, Mar 23

Crossfit Chilliwack – CrossFit

Warm up

1 set:

2:00 row, bike, or ski (conversation pace)

10 leg swings/leg (forward and backward)

10 push-ups to down dog

1 set:

:30 row, bike, or ski

5 box jumps (20/24 in)

10 up-downs

5 box jump-overs (clear the box)

– Scale the height as needed.

Skill Review

ROPE CLIMB | 8:00

PROGRESSION FOCUS

Rope pull-to-stand Pulling strength.

Hang + footlock Able to hold body weight while athlete establishes footlock.

Footlock + 1 pull Stand up on a secure footlock then reach as high as possible for the next pull. Then establish the next footlock.

Rope climb practice or scaling practice Find workout variation.

Skill/Strength

SHOULDER-TO-OVERHEAD WARM-UP AND PRACTICE | 8:00

PROGRESSION FOCUS

5 barbell shoulder presses Moving the head out of the way and pressing the barbell directly overhead.

5 push presses Little dip followed by a big drive and finish with the press.

5 push jerks Jump and then press yourself down underneath the barbell.

2 sets:

10 shoulder-to-overhead

– Rest 1:00 between sets.

RX (Time)

For time:

30 box jump-overs (20/24 in)

20 shoulder-to-overheads (95/135 lbs)

10 rope climbs

– Must clear the box.

INTERMEDIATE (Time)

For time:

30 box jump-overs (20/24 in)

20 shoulder-to-overheads (75/115 lbs)

5 rope climbs

– Must clear the box.

BEGINNER (Time)

For time:

30 box step-ups (20/24 in)

20 shoulder-to-overheads (55/75 lbs)

5 rope pull-to-stands

POST WOD (Weight)

7 sets:

1 strict weighted pull-up

Stretch

Accumulate:

2 sets:

:30 calf stretch/leg

:30 lacrosse ball roll/foot