CrossFit – Wed, Oct 18
CrossFit Chilliwack – CrossFit
Fast and Heavy (Time)
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Scaling
As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.
Beginner Option
For time, fast and heavy:
15 dumbbell thrusters
Run 200 meters
12 dumbbell thrusters
Run 200 meters
9 dumbbell thrusters
Run 200 meters
To learn more about Fast and Heavy click here
– RX –
For time:
21 DB thrusters (35/50 lb)
400-m run
18 DB thrusters
400-m run
15 DB thrusters
400-m run
– Use two DBs.
– INTERMEDIATE –
For time:
21 DB thrusters (25/35 lb)
400-m run
18 DB thrusters
400-m run
15 DB thrusters
400-m run
– Use two DBs.
– BEGINNER –
For time:
15 DB thrusters (10/15 lb)
400-m run
12 DB thrusters
400-m run
9 DB thrusters
400-m run
– Use two DBs.
General Warm-up (No Measure)
1 set:
400-m run (easy pace)
25-ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
1 set:
200-m run (moderate pace)
3 rounds for quality:
10 plank shoulder taps (R/L) to down dog
10 bootstrappers
200-m run FAST/STRIDE
Skill Work (Checkmark)
Post-workout:
On a 5:00 clock:
Accumulate 3:00 total minutes of hollow holds
– Scale to a variation that allows for :20+ holds at a time.
– Rest as needed.
Stretching (No Measure)
2 sets:
:30 couch stretch/leg
:30 elbow-to-instep stretch/leg
– AT-HOME – (Time)
Same as RX’d