CrossFit – Thu, Sep 29

Crossfit Chilliwack – CrossFit

Warm Up

PARTNER WARM-UP | 10:00

Perform a new movement each rotation. Once both partners run, bear crawl, and AMRAP the cossack squats, Partner 1 will run and crawl again while Partner 2 AMRAPs a plank hold. Continue this pattern until 8:00 has passed.

On an 8:00 clock:

Partner 1 | 100-m run + 50-ft bear crawl

Partner 2 | Cossack squats, plank hold, samson lunges, hollow rocks

– One partner runs and bear crawls while the other AMRAPs one movement at a time.

Extended Warm-up

DOUBLE-UNDERS | 8:00

PROGRESSION FOCUS

:15 fast singles Small jump, quick spin of the wrist.

:15 power jump singles Big jump, slow spin of the wrist

:15 single-leg single-unders/leg Keep the leg straight while jumping on one leg

:20 speed steps “Run in place” quickly with a fast turn of the rope

:20 single-single-double Two singles, or more, and one double-under for 20 seconds

:20 single-double-double One single and two double-unders for 20 seconds

3:00 of practice Double-under, triple-under, and double-under crossover practice. Athletes should work to their skill level

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon (Time)

BEGINNER

For time:

50-40-30-20-10 reps of:

Single-unders

Feet-anchored sit-ups

Post WOD

3 sets:

200-m jog

600-m run

Stretch

2 sets:

:30 lacrosse ball foot roll/side

:30 sit and reach stretch