CrossFit – Tue, Dec 27

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 10:00

1 set:

1:00 of row or bike (slow pace)

1 set:

1:00 of row or bike (moderate pace)

Skill Review

GHD SIT-UP PROGRESSION AND REVIEW | 10:00

PROGRESSION FOCUS

GHD sit-up (1/4 ROM) Legs stay flexed while seated and on the descent, then aggressively straightened on the way up.

GHD sit-up (parallel) Aggressive straightening of the legs on the way up and abdominals stay tight.

GHD sit-up (full ROM) Aggressive straightening of the legs on the way up. Shoulders, hips, and knees are all in a straight line.

Workout Prep

3 rounds:

:20 double-unders

– Rest :10

:20 GHD sit-ups

– Rest :10

Metcon (Time)

RX

For time:

30-25-20-15-10:

GHD sit-ups

100-80-60-40-20:

Double-unders

Metcon (Time)

INTERMEDIATE

For time:

30-25-20-15-10:

GHD sit-ups (to parallel)

Double-unders

Metcon (Time)

BEGINNER

For time:

30-25-20-15-10:

Sit-ups

Single-unders

Post Workout Skill

Accumulate:

50 back extensions

Stretch

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot