CrossFit – Tue, Feb 21

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC PROGRESSIVE RUNNING WARM-UP | 10:00

2 rounds:

Each drill down 50-ft and back:

High knee karaoke

Knee to chest

Lunge with a pause and reach up

Lunge with a torso twist

High knees

Butt kicks

1 round:

Run 100-m, moderate pace

Rest 1:00

Run 100-m: run 100-m, faster pace

Rest 1:00

Run 100-m: 100-m, fast pace

Skill Review

DOUBLE-UNDER PRACTICE | 8:00

PROGRESSION FOCUS

:30 single-unders Legs straight while jumping, flick the wrists towards the hips.

:30 single-single-doubles Slow singles, then a fast flick for the double-under.

:30 double-unders Legs straight while jumping, flick the wrists towards the hips.

:30 double-unders Same as above, but work on long, deep breaths while jumping.

3 sets:

Max unbroken double-unders

-Cap at no more than 30 to save for the workout. WALKING LUNGE REVIEW | 3:00

Review the range of motion standards for the walking lunge.

Review, step length and width, and knee position.

1 set:

6 walking lunges

RX (Time)

3 rounds for time:

400-m run

80 double-unders

40 walking lunges

INTERMEDIATE (Time)

3 rounds for time:

400-m run

1:30 double-unders

40 walking lunges

BEGINNER (Time)

3 rounds for time:

200-m run

80 single-unders

20 walking lunges

Post-Workout Strength

3 sets:

100-ft. single-DB overhead walk/arm (35/50 lb)

Stretch

2 sets:

:30 cobra stretch

:30 Samson stretch/side