Crossfit Chilliwack – CrossFit
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.
DOUBLE-UNDERS | 8:00
: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
50-40-30-20-10 reps of:
:30 lacrosse ball foot roll/side
:30 sit and reach stretch