CrossFit – Thu, Nov 3

2
Nov

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