CrossFit – Wed, Feb 22

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 6:00

2 sets:

5 inchworms

10 push-ups

20 mountain climbers

:30 bear crawl

:30 scap pull-ups

Skill Review

ROWING | 6:00

– Rest :30 between each set.

PROGRESSION FOCUS

:30 row Chest up. Lean slightly forward and slightly backward at the start and end of each stroke.

:30 row Pause with the handle at the stomach for :01 at the end of each stroke.

:30 row “Make the fan louder” while still pausing for :01 on each stroke.

:30 row Increase the strokes/minute (s/m) to 30+ while still holding for :01.

:30 row Row as fast as possible with an s/m of 35+ and no pause. HANDSTAND WALK | 12:00

Perform the first three steps 2-3 times with :20 or more of rest between efforts.

Beginner: Kick up against the wall as gently and quietly as possible.

Intermediate: Increase length of walk-to-wall drill or HS walk attempts.

Advanced: Maintain a straighter body position by pulling the stomach in and squeezing the legs straight.

PROGRESSION FOCUS

2 x :20 wall walk Shift weight from one hand to the other to walk up and down the wall.

2 x :20 handstand walk around box With the hips stacked over the heels, shift weight laterally to walk 180 degrees around the box and then back.

2 x walk-to-wall drill Kick up gently, wait until the legs fall forward, then move the hands. Increase distance with each attempt.

3:00-5:00 handstand walk practice Start a 3:00-5:00 clock and have athletes work for :10-:20 every minute.

RX (AMRAP – Rounds and Reps)

4 x 2:00 rounds for distance:

17/24 calorie row

Max distance handstand walk

– Rest 1:00 between rounds.

then…

4 x 2:00 rounds for calories:

24 push-ups

Max calorie row

– Rest 1:00 between rounds.

– Score is total distance walked plus total calories rowed.

INTERMEDIATE (AMRAP – Rounds and Reps)

4 x 2:00 rounds for distance:

12/18 calorie row

Max rep wall walks

– Rest 1:00 between rounds.

then…

4 x 2:00 rounds for calories:

18 push-ups

Max calorie row

– Rest 1:00 between rounds.

– Score is total distance walked plus total calories rowed.

BEGINNER (AMRAP – Rounds and Reps)

4 x 2:00 rounds for distance:

8/12 calorie row

Max distance bear crawl

– Rest 1:00 between rounds.

then…

4 x 2:00 rounds for calories:

12 push-ups

Max calorie row

– Rest 1:00 between rounds.

– Score is total distance walked plus total calories rowed.

Stretch

Accumulate:

1:00 banded shoulder stretch/arm