CrossFit – Wed, Oct 19

18
Oct

CrossFit – Wed, Oct 19

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC WARM-UP | 7:00

1 set:

:20 superman hold

:20 hollow hold

:20 KB deadlifts

1 wall walk

1 set:

:20 superman hold

:20 hollow rocks

:20 Russian KB swings

1 wall walk

1 set:

:20 kip swings

:20 KB swings

1 wall walk

Skills Review

HANDSTAND PUSH-UP | 6:00

PROGRESSION FOCUS

:10-:20 handstand hold Belly tight with hands pushing into the floor

2 HSPU negatives Control the last 2 inches of the negative without plopping

:10-:20 headstand hold Create a triangle with the hands and head to balance with or without the wall

1:00 handstand push-ups 1-2 sets of 2-4 reps practicing balancing in the headstand for :01 before kipping

Skills Review

MUSCLE-UP | 12:00

PROGRESSION FOCUS

:10 ring support hold Arms locked out with rings pulled tight into the body

3 ring dips Lower the shoulders beneath the elbows on every rep

5 false grip ring rows Lift the hips and pull the rings to the sternum simultaneously to keep the body horizontal

5 muscle-up transitions Pull to the sternum, hold for :01, then transition forward to the bottom of the dip

EMOM 5:

1-2 muscle-ups

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Metcon (AMRAP – Rounds and Reps)

INTERMEDIATE

AMRAP 20:

2 burpee pull-ups

4 seated DB shoulder presses (20/35 lb)

8 KB swings (35/53 lb)

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 8:

2 low ring transitions

4 push-ups

8 KB swings (18/26 lb)

– Rest 4:00

AMRAP 8:

2 low ring transitions

4 push-ups

8 KB swings (18/26 lb)

Stretch

Accumulate:

30 reach, roll, and lift