CrossFit – Tue, Nov 29

Crossfit Chilliwack – CrossFit

Warm up

PROGRESSIVE WARM-UP | 12:00

1 set:

:45 row (easy)

:30 hollow hold

:30 plank shoulder taps

:30 PVC pass thru

1 set:

:45 row (hard)

:30 alternating v-ups

:30 ring support hold

:30 kip swings

Skill Review

RING DIP | 5:00

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. BAR MUSCLE-UP | 10:00

PROGRESSION FOCUS

3 kip swings + 3 kips Small kip swings to start and then 3 bigger kips to finish.

3 kipping pull-ups Pause at the top of each rep for :01 and push away into the next rep.

2 x climbing pull-up drills Increase the size of the arch, the press down, and the push away to pull deeper every rep.

3 x 1-3 BMU Toes pointed with legs as straight as possible throughout the entire movement.

Mini Round

1 set:

200-m row

5 ring dips

5 bar muscle-ups

Metcon (AMRAP – Rounds and Reps)

RX

On a 15:00 clock:

1,700/2,000-m row

In the remaining time:

AMRAP:

10 ring dips

10 bar muscle-ups

Metcon (AMRAP – Rounds and Reps)

INTERMEDIATE

On a 15:00 clock:

1,700/2,000-m row

In the remaining time:

AMRAP:

5 ring dips

5 bar muscle-ups

Metcon (AMRAP – Rounds and Reps)

BEGINNER

On a 15:00 clock:

1,700/2,000-m row

In the remaining time:

AMRAP:

10 jumping ring dips

5 single-arm ring rows/arm

Stretch

2 sets:

:30 double forearm stretch

:30 lacrosse ball pec mash/side