CrossFit – Tue, Oct 10

CrossFit Chilliwack – CrossFit

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2301010 (Time)

– RX –

3 rounds for time:

800-m run with a medicine ball (14/20 lb)

24 power snatches (105/155 lb)

– Athletes run together and switch as needed on the snatches.

– The medicine ball doesn’t touch the ground until the workout is over.

– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.

– INTERMEDIATE –

3 rounds for time:

800-m run with a medicine ball (10/14 lb)

24 power snatches (75/115 lb)

– Athletes run together and switch as needed on the snatches.

– The medicine ball doesn’t touch the ground until the workout is over.

– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.

– BEGINNER –

3 rounds for time:

400-m run

18 power snatches (35/45 lb)

– Athletes run together and switch as needed on the snatches.

General Warm-up (No Measure)

Dynamic warm-up | 5:00

• Partners run together with the medicine-ball. Switch who holds the ball at the 50-m mark

1 set:

100-m run

5 inchworms + 1 push-up/rep

100-m run

10 up-downs

100-m run

3 slow burpees

– Rest :10.

4 moderate burpees

– Rest :10.

5 fast burpees

Stretching (No Measure)

Accumulate:

1:00 lacrosse ball foot roll/foot

At-Home (Time)

3 rounds for time:

800-m run with a light object (15/20 lb)

48 DB power snatches (35/50 lb)

– Athletes run together and switch as needed on the snatches.

– The light object doesn’t touch the ground until the workout is over.

– If the light object touches the ground, both partners complete 10 burpees before continuing.