CrossFit – Wed, Jan 11

10
Jan

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