CrossFit – Thu, Oct 12

CrossFit Chilliwack – CrossFit

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231012 (Time)

– RX –

For time:

21-15-9:

DB devils presses (20/35 lb)

– Perform 10 x 50-ft shuttle runs after each set.

– INTERMEDIATE –

For time:

21-15-9:

DB devils presses (15/20 lb)

– Perform 10 x 50-ft shuttle run after each set.

– BEGINNER –

For time:

15-12-9:

DB devils presses (10/15 lb)

– Perform 5 x 50-ft shuttle run after each set.

General Warm-up (No Measure)

3 sets:

:30 easy pace

:20 moderate pace

:10 fast pace

– Row, ski, or AirBike. Perform straight through on one machine OR switch after :60 of work.

2 sets:

5 elbow-to-instep/leg

:30 unweighted good mornings

5-10 step back lunges/leg

5-10 single-leg toe touches/leg

1 set:

10 x 50-ft shuttle run (25 ft out and back)

Skill Work (3 Rounds for weight)

Post-workout:

3 sets:

20 seated alternating DB shoulder presses

– Use two DBs and alternate presses until you have completed 10 per arm.

– Add load as long as the 20 reps are unbroken.

Stretching (No Measure)

Accumulate:

1:00 banded shoulder stretch/arm

At-Home (Time)

Same as RX’d