Crossfit Chilliwack – CrossFit
DYNAMIC WARM-UP | 7:00
:30 jumping jacks
10 single-DB shoulder presses
50-ft single-arm DB overhead carry/arm
10 alternating single-DB renegade row
– 1 push-up + 1 row = 1 rep.
PULL-UP | 4:00
Use any style of weighted pull-up on the final step.
5 scap pull-ups Belly tight, toes in front of the body, and shoulders move straight up and straight down.
2-3 partial pull-ups Maintain the hollow body position, initiate a scap pull-up, then pull to a 90-degree elbow position and hold for :01, then return to the hang and release the shoulders.
2-3 strict pull-ups Maintain the hollow body throughout the entire range of motion.
2-3 weighted pull-ups Hold in the hang for :03 between reps and “pull the bar down below the chin.”
RING DIP | 4:00
Use any style of weighted ring dip on the final step.
:15 ring support hold Arms straight, eyes forward, and the rings pushed down towards the knees.
3 ring dip negatives Lower to the bottom across :03 and hold the bottom with the shoulders below the elbows for :03.
2-5 strict ring dips Get shoulders below the elbows, then push the rings towards the floor to press up.
2-3 weighted ring dips Achieve the full ROM where the arms lockout and the shoulders pass below the elbows on every rep.
7 sets for load:
5 strict weighted pull-ups
5 strict weighted ring dips
5 strict banded pull-ups
5 strict banded ring dips
400-m DB farmers carry
:20 doorway pec stretch/side
20 banded pull-aparts