CrossFit – Wed, Jan 18

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 5:00

1 set:

:30 single-unders

:30 walking lunge

:30 alternating plank shoulder taps

1 set:

:30 double-unders

:30 walking lunges

:30 alternating handstand hold shoulder taps (against the wall)

Skill Review

HANDSTAND WALK | 12:00

Get through the progression in ~4:00 to allow for 8:00 of full handstand walk skill work

PROGRESSION FOCUS

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.

Skill/Strength

On an 8:00 clock:

Max distance handstand walk

Or

EMOM 8:00:

:30 shoulder taps in handstand hold or piked handstand

Skill Review

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.

PROGRESSION FOCUS

: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.

Skill Review

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

Skill Review

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)

AMRAP 15:

1:00 handstand hold

1:00 L-sit

15 shoulder presses (65/95 lb)

15 GHD sit-ups

INTERMEDIATE (AMRAP – Rounds and Reps)

AMRAP 15:

:30 handstand hold

:30 L-sit

15 shoulder presses (55/75 lb)

15 GHD sit-ups (to parallel)

BEGINNER (AMRAP – Rounds and Reps)

AMRAP 15:

:30 plank hold

:30 seated leg raise hold

15 shoulder presses (35/45 lb)

15 sit-ups

Stretch

2 sets:

1:00 foam roll quads/side

15 reach-roll-lift on foam roller