CrossFit – Tue, Nov 7

CrossFit Chilliwack – CrossFit

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Split Jerk (- RX –
5 sets for load:
3 split jerks
– Lift once every 3:00.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
5 sets for load:
5 push jerks)

General Warm-up (No Measure)

1 set:

:40 single unders

:40 bodyweight split squats (:20/leg)

:40 alternating shoulder taps

1 set:

:40 double-unders

:40 alternating lunges

:40 wall walk hold

1 set:

:40 triple unders

:40 jumping lunges

:40 handstand hold against the wall

Skill Work (AMRAP – Reps)

Post workout:

AMRAP 3:

Max cumulative L-sit hold

– Perform from parallettes, DBs, boxes, or the floor.

Stretching (No Measure)

1 set:

1:00 active bar hang

1:00 couch stretch/leg

​​​​​​​- AT-HOME – (5 Rounds for reps)

5 x AMRAP 1:30:

:30 handstand hold

…directly into…

Max-rep unbroken DB split jerks (35/50 lb)

– Use two DBs.

– Rest 1:30 between sets.