Crossfit Chilliwack – CrossFit
DYNAMIC WARM-UP | 5:00
:30 walking lunge
:30 alternating plank shoulder taps
:30 walking lunges
:30 alternating pike handstand hold shoulder taps
:30 walking lunges
:30 alternating handstand hold shoulder taps (against the wall)
HANDSTAND WALK | 12:00
Get through the progression in ~4:00 to allow for 8:00 of full handstand walk skill work
1 wall walk Push the hands into the ground and squeeze the belly to touch the nose to the wall at the top.
10 handstand shoulder taps Stomach to the wall, shift the shoulders slightly and quickly lift the hand to touch the shoulder.
10 handstand shoulder taps Back to the wall, shift the shoulders slightly and quickly lift the hand to touch the shoulder.
2:00 walk-to-wall drill Kick-up and slowly try to walk to the wall. Increase distance as proficiency increases.
3:00 handstand walk practice Let the feet hang forward of the body and slowly move the hands while walking.
On an 8:00 clock:
Max distance handstand walk
:30 shoulder taps in handstand hold or piked handstand
L-SIT PROGRESSION | 8:00
Advanced athletes can use rings; all others should use boxes.
Athletes who can’t perform the support should stay seated and slowly move their hands closer to their hips to increase difficulty.
:30 seated leg-lift Hands behind hips, legs straight, and heels off of the ground.
2x :10 support Straight arm support on box or rings.
2x :05 knee tuck Bend knees and keep knees higher than the hips.
2x :05 single-leg L-sit Keep the single-leg straight and as high as the hip.
2x :05 L-sit hold Legs straight, heels at least as high as hips.
SHOULDER PRESS REVIEW | 3:00
Set 1: Coach-led, focusing on bar path, lockout, and solid midline
Sets 2 and 3: Athlete-led, adding weight.
3 sets x 5 shoulder presses
GHD SIT-UP REVIEW | 4:00
Partner athletes up to share GHDs
Set 1: Coach-led, partial range-of-motion, partner provides target
Set 2: Coach-led, full range of motion if possible
Set 3: Athlete-led, using whatever version they’ll use for the workout
3 sets x 5 GHD sit-ups
RX (AMRAP – Rounds and Reps)
1:00 handstand hold
15 shoulder presses (65/95 lb)
15 GHD sit-ups
INTERMEDIATE (AMRAP – Rounds and Reps)
:30 handstand hold
15 shoulder presses (55/75 lb)
15 GHD sit-ups (to parallel)
BEGINNER (AMRAP – Rounds and Reps)
:30 plank hold
:30 seated leg raise hold
15 shoulder presses (35/45 lb)
1:00 foam roll quads/side
15 reach-roll-lift on foam roller