CrossFit – Thu, Nov 30
CrossFit Chilliwack – CrossFit
231130 (Time)
– RX –
8 rounds for time:
8 alternating DB hang snatches (35/50 lb)
8 box jump-overs (24/30 in)
– INTERMEDIATE –
8 rounds for time:
8 alternating DB hang snatches (20/35 lb)
8 box jump-overs (20/24 in)
– BEGINNER –
8 rounds for time:
8 alternating DB hang snatches (10/15 lb)
8 box step-up overs (12/20 in)
General Warm-up (No Measure)
1 set:
400-m run (sub 500-m SkiErg, row or bike to accommodate running limitation)
1 round:
10 jumping jacks
10 alternating spiderman + reaches
10 push-ups to downward dog
10 burpees (slow)
10 box step-ups
10 alternating Samson lunges
10 reverse lunges
10 jumping jacks
10 box jumps
10 alternating scorpion stretches
10 air squats
10 burpees (fast)
10 box jump-overs
Skill Work (Distance)
Pre-workout:
On a 8:00 clock:
5 attempts at a high box jump
Stretching (No Measure)
1 set:
1:00 elevated pigeon pose (on the box if needed)/side
:30 calf stretch/side
– AT-HOME – (Time)
8 rounds for time:
8 alternating DB hang snatches (35/50 lb)
8 object jump-overs (thigh height)