CrossFit – Tue, Jan 31
Crossfit Chilliwack – CrossFit
Warm up
PROGRESSIVE WARM-UP | 12:00
1 set:
1:00 row (easy)
:30 hollow hold
:30 plank shoulder taps
100 ft bear crawl
1 set:
1:00 row (moderate)
:30 hollow rock
:30 push-ups
100 ft walking lunge with :05 pause at the bottom
1 set:
1:00 row (hard)
:30 alternating v-ups
:30 ring support hold
100 ft handstand kick-ups
Skill Review
HANDSTAND PUSH-UP | 7:00
PROGRESSION FOCUS
10 pike push-ups (floor) Head reaches out in front of the hands.
:20 handstand hold Push the hands through the ground and squeeze the belly.
:20 tripod hold Head should be in front of the hands and feet are against the wall.
3-5 handstand push-ups Lower the knees fully to the stomach, then kick and press.
Skill Review
RING DIP | 6:00
PROGRESSION FOCUS
2 ring dip negatives Lower the shoulders below the elbows and hold for :03 at the bottom.
5 strict ring dips Lower to the bottom with control, press the rings to the floor until the arms are straight.
3 x 3 kipping ring dips Pause at the bottom for half a second, pull the knees up and then press. RING DIP SKILL WORK | 2:00
4 sets:
:20 ring dip hold (top)
– Rest :10
:20 ring dip hold (bottom)
– Rest :10
Mini Round
2:00 to work to DB load.
1 set:
50 ft farmers carry
3 ring dips
:10 front rack hold
3 handstand push-ups
RX (2 Rounds for reps)
3 rounds for reps:
1:00 handstand push-ups
1:00 DB farmer carry hold
– Rest 3:00 between couplets.
3 rounds for reps:
1:00 ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.
INTERMEDIATE (2 Rounds for reps)
3 rounds for reps:
1:00 pike push-ups
1:00 DB farmer carry hold
– Rest 3:00 between couplets.
3 rounds for reps:
1:00 banded ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.
BEGINNER (2 Rounds for reps)
3 rounds for reps:
1:00 seated DB press
1:00 DB farmer carry hold
– Rest 3:00 between couplets.
3 rounds for reps:
1:00 foot assisted ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.
Stretch
3 sets:
:20 doorway pec stretch/side
10 PVC pass throughs