CrossFit – Thu, Nov 10
Crossfit Chilliwack – CrossFit
Warm Up
DYNAMIC WARM-UP | 7:00
1 sets:
150/200-m row
100- ft DB farmers carry
50-ft BW walking lunges
150/200-m row
100-ft DB front rack carry
50-ft BW walking lunges
150/200-m row
100-ft DB overhead carry
50-ft BW walking lunges
Skills Review
TURKISH GET-UP PROGRESSION | 7:00
Demonstrate the full movement. Then have athletes follow each step of the progression as you walk them through.
After a few reps that are coach-led, allow athletes to try a few reps without instruction. Athletes that are technically sound can add weight and athletes that need a few more reps can be assisted by the coach.
Coaches should refer to the Turkish get-up demo for reference.
Throughout the entire lift, the athlete should keep the loaded arm locked out and stare at the load.
Start on your back with one arm extended. Plant the foot of the loaded side.
Push with the flexed leg and free arm to a seated position.
The extended leg then moves through and back into a lunge.
Then stand to full hip and leg extension to complete the lift
Metcon (Time)
RX
For time:
800/1,000-m row
100-m sandbag carry (70/100 lb)
800/1,000-m row
20 KB turkish get-ups (35/53 lb)
800/1,000-m row
100 air squats
Metcon (Time)
INTERMEDIATE
For time:
800/1,000-m row
100-m sandbag carry (50/70 lb)
800/1,000-m row
20 KB turkish get-ups (26/35 lb)
800/1,000-m row
100 air squats
Metcon (Time)
BEGINNER
For time:
600/800-m row
100-m sandbag carry (30/50 lb)
600/800-m row
10 KB turkish get-ups (18/26 lb)
600/800-m row
50 air squats
Post Workout Skill
EMOM 6:
Min. 1 | 10 KB side bends/side
Min. 2 | :30 v-ups
Stretch
1 set:
:30 standing hamstring stretch/side
:30 pigeon stretch/side
:30 standing hamstring stretch/side
1:00 saddle stretch