CrossFit – Tue, Apr 4

Crossfit Chilliwack – CrossFit

Warm up

1 set:

:30 single-unders

:30 alternating single-leg toe touches

:30 inchworms

:30 air squats

– Rest :10 between movements.

1 set:

:30 double-unders

:30 burpees

– Rest :10 between movements.

Skill Review

DEVILS PRESS | 6:00

PROGRESSION FOCUS

5 DB deadlifts Heels down, arch the back. Feet can be inside or outside of the DBs.

3 DB burpee deadlifts Chest touches the floor, jump up onto a flat foot, arch the back, and stand with the DBs.

3 DB burpee cleans Finding the same jump-up position, stand faster and swing the DBs up to the shoulders.

3 devils presses Drive through the heels and lift the chest faster to swing the DBs overhead into a locked-out position.

3 devils presses Lower the DBs to the shoulders and let the DBs trace the stomach down to the floor in as straight a line as possible.

Mini Round

2 sets:

20 double-unders (both partners)

4 devils presses (split)

– No rest between sets.

RX (AMRAP – Rounds and Reps)

AMRAP 20 with a partner:

50 double-unders

1 devils press (35/50 lb)

2 devils presses

3 devils presses

2 devils presses

1 devils presses

– Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.

INTERMEDIATE (AMRAP – Rounds and Reps)

AMRAP 20 with a partner:

:30 double-unders

1 devils press (20/35 lb)

2 devils presses

3 devils presses

2 devils presses

1 devils presses

– Both partners perform double-under attempts at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.

BEGINNER (AMRAP – Rounds and Reps)

AMRAP 20 with a partner:

50 single-unders

1 devils press (15/20 lb)

2 devils presses

3 devils presses

2 devils presses

1 devils presses

– Both partners perform single-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.

Post Wod (Time)

1 set:

200-m double-DB front rack walk

50 hip extensions

– Use the same DBs from the workout.

Stretch

2 sets:

:30 forearm stretch

:30 calf stretch/leg