CrossFit – Tue, Jan 31

30
Jan

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