CrossFit – Thu, Mar 30

Crossfit Chilliwack – CrossFit

Warm up

CROSSFIT WALKING WARM-UP | 3:00

2 sets:

:20 walking wrist and elbow stretch

:20 walking arm circles and swings

:20 single-leg kick-up

:20 walking toe touch PARTNER FALLING DRILL | 2:00

2 turns each partner:

Partner falling drill RUN WARM-UP | 3:00

3 rounds:

100-m run

Rest :30

– Increase pace each round.

Skill Review

GHD SIT-UP REVIEW | 5:00

GHD SIT-UP POINTS OF PERFORMANCE

Setup Knees bent, hips hanging off the pad.

Descent Keeping the ribs pulled down, lean back with the knees bent.

Ascent Extend the knees aggressively to rapidly change directions and sit upright.

Range of motion Fingers touch the pads at the top and the shoulders descend below the hips at the bottom.

2 sets:

5-10 GHD sit-ups

– Rest 1:00 between sets.

-Use rest time to select DBs.

Mini Round

1 set:

5 GHD sit-ups

6 walking lunges

25′ farmers carry

RX (AMRAP – Rounds and Reps)

AMRAP 30:

800-m run

40 walking lunges

20 GHD sit-ups

100-m DB farmers carry (25/35 lb)

– Use two DBs for the carry.

INTERMEDIATE (AMRAP – Rounds and Reps)

AMRAP 30:

800-m run

40 walking lunges

20 GHD sit-ups (parallel)

100-m DB farmers carry (15/25 lb)

– Use two DBs for the carry.

BEGINNER (AMRAP – Rounds and Reps)

AMRAP 30:

400-m run

20 walking lunges

20 sit-ups

100-m DB farmers carry (10/15 lb)

– Use two DBs for the carry.

Stretch

2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side