CrossFit – Tue, Feb 7

6
Feb

CrossFit – Tue, Feb 7

Crossfit Chilliwack – CrossFit

Warm up

PROGRESSIVE WARM-UP | 7:00

1 set:

:45 PVC overhead lunges

:45 ring rows (or rows performed on the rope)

– Rest :15-:30 between movements.

1 set:

:45 plate squats

:45 10 scap pull-ups + AMRAP hanging knee raises

– Rest :15-:30 between sets.

1 set:

:45 PVC overhead squats

:45 pull-to-stands

– Rest :15-:30 between sets.

Skill Review

OVERHEAD SQUAT BUILD-UP | 3:00

2 sets each partner:

10 overhead squats

– One partner works while the other rests. ROPE CLIMB | 3:00

2 sets each partner:

1 rope climb

– One partner works while the other rests.

RX (Time)

3 rounds for time with a partner:

800-m run

10 rope climbs

50 overhead squats (65/95 lb)

– Run together and split the rope climbs and squats as needed.

INTERMEDIATE (Time)

3 rounds for time with a partner:

800-m run

5 rope climbs

50 overhead squats (35/45 lb)

– Run together and split the rope climbs and squats as needed.

BEGINNER (Time)

3 rounds for time with a partner:

400-m run

12 pull-to-stands

50 overhead squats (PVC)

– Run together and split the rope climbs and squats as needed.

Stretch

2 sets:

:30 lacrosse ball roll/foot

:30 hamstring stretch/leg

:30 sit and reach (straddle)