CrossFit – Wed, Dec 28
Crossfit Chilliwack – CrossFit
Warm up
DYNAMIC WARM-UP | 4:00
1 set:
:30 hops to a 10-lb plate
:30 mountain climbers
:30 up-downs to a 10-lb plate
:30 step-back lunges
:30 ground-to-overhead w/ plate
– Rest :15 between movements.
Extended Warm-up
PROGRESSIVE WARM-UP | 9:00
1 set:
5 inchworms + 1 push-up/each
3 back scales/leg
1 set:
3 partial ROM wall walks
3 back scales/leg
1 set:
:30 handstand hold (stomach-to-wall)
3 back scales/leg
1 set:
3 wall walks
Skill Review
DEADLIFT REVIEW | 9:00
Give athletes 2:00 to build in load after the progression.
PROGRESSION FOCUS
5 “down to the knees” From the hang, push the shoulders forward and the hips back until the bar is at the knees.
5 deadlift negatives Soft knee until the bar is below the knee, then bend the knees while keeping the hips and chest high.
5 deadlift-to-the-knees Pull the knees back as the bar slides up the knees. Hold, then back down.
10 deadlifts Shoulders forward of the bar on the way down, knees back on the way up.
Deadlift (EMOM 8:
1 deadlift
– Build to a heavy single.)
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 8:
2 wall walks
2 deadlifts (205/315 lb)
Metcon (AMRAP – Rounds and Reps)
INTERMEDIATE
AMRAP 8:
2 wall walks
2 deadlifts (125/185 lb)
Metcon (AMRAP – Rounds and Reps)
BEGINNER
AMRAP 8:
2 inch worms + push-up
2 deadlifts (55/75 lb)
Stretch
3 sets:
:30 couch stretch/side
:30 foam roll midback
:30 foam roll lats/side