CrossFit – Thu, Nov 3
Crossfit Chilliwack – CrossFit
Warm Up
DYNAMIC SQUAT WARM-UP | 8:00
Complete 2-4 rounds in the allotted time.
Grab barbells and jump ropes.
Change the style of single-unders.
On 6:00 clock:
20 single-unders
10 banded side-steps each direction
10 alternating leg crossovers
10 alternating standing quad stretches
5 alternating elbow-up front rack stretches (bar or PVC)
5 stiff leg deadlift + squats
Skills Review
DOUBLE-UNDER PROGRESSION AND REVIEW | 7:00
Focus on keeping the elbows close to the body.
Focus on keeping the hands close to the hips and turning at the wrists.
Practice jumping higher to “touch the head to the ceiling.”
Injured athletes can follow along on the same time domain on a row, bike, or ski.
PROGRESSION FOCUS
20 single-under + high jump High jumps with a single-under
20 single-under + double-under Spin the rope harder and faster
:20 double-unders + higher jumps Slower spin on rope + higher jump
:20 double-under or triple-under attempts Slightly lift knees and feet up DOUBLE-UNDER OR TRIPLE-UNDER PRACTICE | 5:00
Athletes should try a jump rope option that they struggle with. This is practice time!
8 sets:
:20 double-under or triple-under attempts
– Rest :10.
Warm Up
FRONT SQUAT WARM-UP & LOADING | 14:00
Equipment: barbell and light plates
Rest in between each progression
1 set athlete led:
10 alternating front-rack lunges
10 front squats
PROGRESSION FOCUS
5 front squats Loose grip and elbows and off the knees
5 front squats Lift elbows before standing
5 front squats Lift toes and drive heels down WORKOUT LOADING
Focus on helping athletes drive their hips back and keep their heels down.
3 sets x 7 unbroken front squat reps
Metcon (Time)
RX
5 rounds for time:
11 front squats (95/135 lb)
55 double-unders
Metcon (Time)
INTERMEDIATE
5 rounds for time:
11 front squats (65/95 lb)
1:00 double-unders
Metcon (Time)
BEGINNER
5 rounds for time:
11 front squats (35/45 lb)
1:00 single-unders
Stretch
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot