CrossFit – Wed, Mar 22

Crossfit Chilliwack – CrossFit

Warm up

1 set:

:30 jumping jacks

:30 mountain climbers

:30 alternating spiderman stretches (fast)

1:00 air squats (:02 hold in the bottom)

Skill Review

FRONT SQUAT | 8:00

All athletes need a barbell for the progression.

Lead athletes through ~5 reps on their own and then complete the rest at their own pace.

PROGRESSION FOCUS

10 front squats Hips back and knees out on the way down, hold athletes in the bottom between reps.

10 front squats Hips back and knees out on the way down, but then immediately stand up with SPEED.

2 sets each partner:

8-10 front squats (building)

– One partner works while the other rests.

Skill Review

KETTLEBELL SWING | 4:00

1 set each partner:

8-10 Russian KB swings

8-10 American KB swings

– One partner works while the other rests.

Skill Review

PARTNER MEDICINE-BALL SIT-UP | 3:00

2 sets:

:30 partner medicine-ball sit-ups

– Rest :30 between sets.

RX (Time)

5 rounds for time with a partner:

20 front squats (75/115 lb)

30 kettlebell swings (53/70 lb)

40 partner medicine-ball sit-ups (14/20 lb)

– Split the squats and swings as needed; one partner works at a time.

– Alternate reps on the sit-ups.

INTERMEDIATE (Time)

5 rounds for time with a partner:

20 front squats (65/95 lb)

30 kettlebell swings (35/53 lb)

40 partner medicine-ball sit-ups (10/14 lb)

– Split the squats and swings as needed; one partner works at a time.

– Alternate reps on the sit-ups.

BEGINNER (Time)

5 rounds for time with a partner:

20 single-KB front squats (26/35 lb)

15 kettlebell swings (26/35 lb)

20 sit-ups

– Split the squats and swings as needed; one partner works at a time.

– Alternate reps on the sit-ups.

Stretch

Accumulate:

1:00 foam roll upper back

1:00 foam roll quads