CrossFit – Thu, Nov 10

9
Nov

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