Crossfit Chilliwack – CrossFit
DYNAMIC WARM-UP | 6:00
:30 jumping jacks
:30 alternating T push-ups
:30 alternating single-leg toe touches
:30 feet elevated shoulder taps
– Rest :10 between sets.
DEADLIFT | 6:00
Lead the class through 5+ reps on your call and then have them complete the remaining reps on their own.
10 deadlifts Delay the knee bend when lowering the bar by pulling the hips back and pushing the shoulders out in front of the feet.
10 deadlifts Hips and shoulder rise at the same rate by pulling the knees back slightly while the chest and bar rise at the same time.
10 deadlifts Pull the chest up and through the shoulders to arch the back on the way up and on the way down. HANDSTAND PUSH-UP | 6:00
10 pike push-ups (floor) Head reaches out in front of the hands.
:20 handstand hold Push the hands through the ground and squeeze the belly.
:20 tripod hold Head should be in front of the hands and feet are against the wall.
3-5 handstand push-ups Lower the knees fully to the stomach, then kick and press.
8 unbroken deadlifts
5-8 unbroken handstand push-ups
– Rest 1:00-2:00 between sets.
– Build up to workout weight.
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Deadlifts (125/185 lb)
Deadlifts (95/135 lb)
Deadlift (Up to the 18:00 mark:
Build to a heavy 5-rep deadlift)
2:00 foam roll lower back
2:00 foam roll upper back