CrossFit – Tue, Nov 8

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC WARM-UP | 12:00

1 set:

200-m jog

10 alternating Spiderman stretches

30-m walk on toes (activate the calves)

10 inch-worms

30-m walk on heels (activate anterior tibialis)

1 set:

200-m run

10 jumping squats

10 hand-release push-ups

:30 jump rope

Skills Review

DB SQUAT AND THRUSTER PROGRESSION | 8:00

PROGRESSION FOCUS

10 front rack DB alternating lunges Dumbbells rest on the shoulders. Elbows stay high.

10 DB shoulder presses Midline stays rigid. Dumbbells rest on the shoulders. Full lockout overhead.

10 DB front squats Hips travel back and down. Weight in the heels. Elbows lead the way up.

10 DB push presses Quick dip and drive. Aggressive with the hips. Full lockout overhead.

10 DB thrusters Controlled on the way down. Accelerate out of the bottom. Let the DBs return to the shoulders before starting another rep.

Skill/Strength

Every 1:30 x 6 sets:

6 DB thrusters

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 12:

400-m run

8 DB squats (35/50 lb)

30 double-unders

Metcon (AMRAP – Rounds and Reps)

INTERMEDIATE

AMRAP 12:

400-m run

8 DB squats (25/35 lb)

15 double-unders

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 12:

200-m run

8 DB squats (15/25 lb)

30 single-unders

Stretch

2 sets:

:30 double-calf stretch

:30 Samson stretch/side