CrossFit – Wed, Jan 4
Crossfit Chilliwack – CrossFit
Warm up
LINE DRILL WARM-UP | 13:00
1 set:
200/250-m row
50-75-ft of each
Bear crawl (shoulder taps)
Lateral shuffle/direction (lateral hops over a plate)
Backward bear crawl (hip taps)
Skipping high knees
Samson lunges
Backward skipping high knees
Bunny hops
Larger bunny hops
Burpee + max vertical jump
1 set:
200/250-m row
Skill/Strength
BURPEE BOX JUMP-OVER | 7:00
PROGRESSION FOCUS
5 box jump-overs With a vertical jump, land on the box, turn, and step down.
:30 burpee box jump-overs Perform the burpee + the vertical jump style box jump-over.
5 box jump-overs With a more horizontal jump, skip over the top of the box and land on the other side, then turn around.
:30 burpee box jump-overs Perform the burpee + the more horizontal jump-over with a skip across the box.
Mini Round
2 sets:
100/150-m row
4 burpee box jump overs
– No rest between sets.
Metcon (Time)
RX
3 rounds for time:
20 burpee box overs (24/30 in)
400/500-m row
Metcon (Time)
INTERMEDIATE
3 rounds for time:
20 burpee box overs (20/24 in)
400/500-m row
Metcon (Time)
BEGINNER
3 rounds for time:
20 burpee box step-overs (12/20 in)
200/250-m row
Post WOD (AMRAP – Reps)
8 rounds:
:20 double-unders
– Rest :10
Stretch
2-3 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)