CrossFit – Wed, Nov 16
Crossfit Chilliwack – CrossFit
Warm Up
DYNAMIC WARM-UP | 11:00
1 set:
2:00 row, bike, or ski
1 set:
20 banded face pulls
20 banded pull aparts
20 banded shoulder press
1 set:
1:30 row, bike, or ski
1 set:
20 banded face pulls
20 banded pull aparts
20 banded shoulder press
1 set:
1:00 row, bike, or ski
Skills Review
PROGRESSIVE PULL-UP AND RING DIP PRACTICE | 14:00
1 set:
10 ring rows
10 foot assisted dips
1 set:
10 jumping pull-ups
10 jumping dips
– Hold dip lockout for :01.
1 set:
10 strict banded pull-ups
10 strict banded dips
1 set:
5 strict pull-ups
5 strict dips
2-3 sets:
3 strict weighted pull-ups
3 strict weighted dips
– Build to starting weight.
Metcon (Weight)
RX
EMOM 12:
Minute 1 | 5 strict weighted pull-ups
Minute 2 | 5 strict weighted dips
Metcon (No Measure)
INTERMEDIATE
EMOM 12:
Minute 1 | 5 strict pull-ups
Minute 2 | 5 strict dips
Metcon (No Measure)
BEGINNER
EMOM 12:
Minute 1 | 7 ring rows
Minute 2 | 7 push-ups
Post-Workout Strength
3 sets:
On a 2:00 clock:
15/20 cal. Echo bike
Max distance DB farmer carry (50/70 lb)
– Rest 2:00 between sets.
– Use two DBs.
Stretch
2 sets:
:30 double forearm stretch
:30 lacrosse ball pec mash/side