CrossFit – Wed, Jan 25

Crossfit Chilliwack – CrossFit

Warm up

KIPPING SHOULDER WARM-UP | 5:00

2 sets:

10-row strokes, arms and hips only, legs stay straight

10 PVC pass throughs

10 Scap shrugs on rings or pull-up bar

5 DB swings / arm DB AND KIPPING REVIEW | 5:00

2 sets:

5 kip swings

5 DB strict press / arm

5 kipping knee raises

5 DB push press / arm

Skill Review

TOES-TO-BAR PRACTICE | 6:00

Athletes who can’t progress should repeat the hardest progression they can perform

PROGRESSION FOCUS

:30 partial TTB Bring knees and legs up as high as possible without hitting the bar.

:30 TTB Lean back and kick toes to the bar.

:30 multipl reps Kick the heels back hard and push the head forward through the arms.

:30 singles Perform a single rep and then come off the bar; jump into the next kip for the next rep.

Skill Review

DB REVIEW | 6:00

Demo the single-DB hang clean and jerk.

Focus on the basic mechanics of the push jerk: “jump, punch, land”.

5 coach-led single-DB hang clean and push jerk/arm

Workout Prep

Athletes take 15 strokes on the rower. Have them start slow and then increase the pace every 3 strokes until they hit a pace they feel is fast but sustainable.

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Sit-ups

10 Dumbbell Hang C&J 20/10 lb

14/12-Cal Row

Stretch

1 set:

1:00 barbell forearm mash/side

1:00 seated hamstring stretch