CrossFit – Tue, Feb 28

Crossfit Chilliwack – CrossFit

Warm up

1 set:

1:00 row

10 alternating Samson stretch

10 alternating plank reach throughs

10 box step-ups (20/24 in)

1 set:

1:00 row

10 v-ups

10 DB box step-ups

10 alternating DB snatches

Skill Review

TOES-TO-BAR PROGRESSION AND PRACTICE | 10:00

PROGRESSION FOCUS

Setup Hands outside shoulder width, pull down on the bar and squeeze the stomach.

5 kip swings Quickly push the shoulders forward and pull the shoulders back.

2 Kip swings + 2 knees above hips As the shoulders pull back, pull the knees to the chest.

2 Kip swings + 2 knees to hips Press down against the bar as the knees rise.

2 Kip swings + 2 knees to hips + 1 toes-to-bar Kick the legs straight as the knees touch the chest.

Toes-to-bar reps Pull the feet down quickly and arch hard into the next rep.

Workout Prep

1 set:

:30 row for calories

5 toes-to-bar

5 DB box step-ups

5 alternating DB snatches

:30 row for calories

RX (Time)

42/60 calorie row

then…

21-15-9-3:

Toes-to-bars

DB box step-ups (20/24 in) (35/50 lb)

Alternating DB snatches (35/50 lb)

then…

42/60 calorie row

– Use a single DB for step-ups and DB snatches.

INTERMEDIATE (Time)

30/42 calorie row

then…

21-15-9-3:

Knee-to-armpits

DB box step-ups (20/24 in) (20/35 lb)

Alternating DB snatches (20/35 lb)

then…

30/42 calorie row

– Use a single DB for step-ups and DB snatches.

BEGINNER (Time)

21/30 calorie row

then…

21-15-9-3:

Hanging knee raises

DB box step-ups (12/20 in) (10/15 lb)

Alternating DB snatches (10/15 lb)

then…

21/30 calorie row

– Use a single DB for step-ups and DB snatches.

Stretch

Accumulate:

1:00 foam roll calf/leg

1:00 foam roll IT band/leg