CrossFit – Tue, Oct 4

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC WARM-UP | 8:00

1 set:

:20 row (easy pace)

– Rest :10

:20 alternating single leg deadlift

– Rest :10

1 set:

:20 row (fast pace)

– Rest :10

:20 front squat (empty barbell)

– Rest :10

Warm Up

ROPE CLIMB PROGRESSION AND PRACTICE | 8:00

PROGRESSION FOCUS

:30 strict pull-ups or ring rows Pulling strength and warm-up pulling muscles

:30 pull-to-stands Pulling strength and hand-over-hand coordination

1:00 foot hook Jumping up on the rope and establishing a foot hook. The athlete should be able to put weight on the hook

1:00 foot hook + 1 pull + re-establish foot hook The ability to loosen the initial foot hook, make one pull, and re-establish the foothold

1:00 rope climb Use the legs to help climb the rope

1:00 legless rope climb Keep the arms slightly bent the entire time and practice keeping your hands closer together; use legs to kip and build momentum

Metcon (3 Rounds for time)

RX

3 rounds for time:

400/500-m row

15 front squats (75/115 lb)

1 legless rope climb

Metcon (3 Rounds for time)

INTERMEDIATE

3 rounds for time:

400/500-m row

15 front squats (65/95 lb)

1 rope climb

Metcon (3 Rounds for time)

BEGINNER

3 rounds for time:

200/250-m row

15 front squats (35/45 lb)

3 pull-to-stands

Post Workout Skill

Accumulate:

30 strict weighted pull-ups

Stretch

2 sets:

:30 foam roll IT band/side

:30 foam roll quads/side