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