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)