CrossFit – Wed, Jan 11
Crossfit Chilliwack – CrossFit
Warm up
ROWING AND KB WARM-UP | 10:00
1 set:
10 strokes on the rower (14-18 strokes per minute)
10 alternating elbow-to-instep
10 GHD hip extensions or good mornings
1 set:
10 strokes on the rower (18-22 strokes per minute)
10 single-leg KB deadlift/leg
10 jumping squats
1 set:
10 strokes on the rower (22-26 strokes per minute)
10 KB deadlifts
1 set:
10 strokes on the rower (30+ strokes per minute)
10 Russian KB swings
Skill Review
KB SNATCH PROGRESSION | 4:00
PROGRESSION FOCUS
5 single-arm KB swings to eye level/arm Heels down and torso up.
5 single-arm KB swings + pull back to eye level/arm Create space for the hand to turn a punch.
5 KB snatches/arm Stand fast, pull the elbow back during the swing, and then punch the KB to the overhead position.
Skill/Strength
PRE-WORKOUT SKILL WORK | 6:00
Increase loading each set.
3 sets:
5 KB snatches/arm
Workout Prep
2 sets:
10 burpees
5 Russian KB swings
– Rest :30 between sets.
Metcon (Time)
RX
5 rounds for time:
400/500-m row
20 Russian KB swings (53/70 lb)
Metcon (Time)
INTERMEDIATE
5 rounds for time:
400/500-m row
20 Russian KB swings (35/53 lb)
Metcon (Time)
BEGINNER
5 rounds for time:
200/250-m row
20 Russian KB swings (18/26 lb)
Stretch
2 sets:
1:00 foam roll lower back
1:00 foam roll quads