CrossFit – Thu, Nov 17

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC WARM-UP | 12:00

2 sets:

:20 single-unders

:20 hollow rocks

:20 squat hold

– Rest :10 between sets.

2 sets:

:20 double-unders

:20 knees-to-chest

:20 goblet squats

– Rest :10 between sets.

Skills Review

DB THRUSTER | 6:00

Use workout weight for all steps, but start with the single-arm variations to “build-up” to the workout weight and variation.

PROGRESSION FOCUS

5 single-arm DB push presses/side Finish with the bicep in line with the ear and ribs pulled down.

3 single-arm DB thrusters/side Send the hips back and the knees out on each squat without twisting.

5 DB thrusters Smooth on the way down, fast on the way up.

5 DB thrusters Cycle the reps quickly without letting the knees cave or the heels come off the ground.

Skills Review

TOES-TO-BAR | 3:00

Athletes should attempt to cycle their 2nd set faster than their first.

2 sets:

6 toes-to-bars

– Rest :30 between sets

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

Stretch

RECOVERY | 9:00

2 sets:

1:00 foam roll lower back

1:00 foam roll quads