CrossFit – Thu, Nov 23
CrossFit Chilliwack – CrossFit
231123 (AMRAP – Rounds and Reps)
– RX –
AMRAP 20:
400-m run
50 KB swings (53/70 lb)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
– INTERMEDIATE –
AMRAP 20:
400-m run
50 KB swings (35/53 lb)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
– BEGINNER –
AMRAP 20:
200-m run
30 KB swings (18/26 lb)
200-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
General Warm-up (No Measure)
1 set:
400-m run
PVC switch warm-up game
• Athletes stand in a circle, and each athlete holds a PVC upright.
• Coach calls “left” or right,” and athletes rotate to the next PVC.
• Object: ensure the PVCs do not fall as the athletes rotate.
• The group must do penalty reps if an athlete drops a PVC or falls.
• Keep the penalties in the 5-10 rep range and use movements that don’t need to be taught.
Suggested penalty movements:
20 mountain climbers
5 burpees
20 jumping jacks
10 air squats
Dynamic warm-up | 2:00
1 set:
5 elbow-to-instep/side
20 alternating shoo the turtles
Skill Work (Checkmark)
Post-workout:
3 sets:
1:00 plank hold (accumulate)
20 strict sit-ups
Stretching (No Measure)
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 20:
400-m run
50 alternating DB hang snatches (35/50 lb)
400-m single-DB farmers carry
– Partner run together and break up the other two movements as needed.