Friday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
PROGRESSIVE WARM-UP | 8:00
1 set:
:45 bike (slow)
:30 groiners
:15 air squats
1 set:
:45 bike (moderate)
:30 T-push-up
:15 air squats
1 set:
:45 bike (hard)
:45 box step-ups
Warm-up (No Measure)
SKILL | 11:00
EMOM 10:
1 broad jump for max distance
BOX JUMP REVIEW | 3:00
2 sets:
5 box jumps
– Rest :15-:20 between sets
BURPEE PRACTICE | 5:00
3 drops-to-plank Replace the feet with the hands and catch yourself with the toes in a plank.
3 drops-to-floor Same as above, but transition straight to the bottom of the push-up without stopping in the plank. The key is to have just enough tension in the arms to not slam into the ground, but not so much you slow yourself down or stop.
5 double-knee tucks in plank With the arms straight , jump the feet up to a flat foot with the hips high. Adjust the width of the feet as much as needed to find a flat foot.
3 fast burpees With a :02 rest between reps, practice ‘free-falling straight to the floor, popping the feet straight up to a flat foot, and finishing the burpee with a jump.
5 collapsing burpees Drop to the floor and immediately pop back up for a fast burpee. Then, land with a SOFT KNEE so that you immediately collapse back down to the floor instead of catching yourself and pausing for a second before the next rep.
Workout
Metcon (No Measure)
RX
EMOM 15:
Min. 1 | 12/15-cal. Echo bike
Min. 2 | 10 box jumps (20/24 in) + 10 burpees
Min. 3 | Rest
Metcon (No Measure)
RX
EMOM 15:
Min. 1 | 12/15-cal. Echo bike
Min. 2 | 10 box jumps (20/24 in) + 10 burpees
Min. 3 | Rest
Metcon (No Measure)
INTERMEDIATE
EMOM 15:
Min. 1 | 9/12-cal. Echo bike
Min. 2 | 10 box jumps (20/24 in) + 10 burpees
Min. 3 | Rest
Metcon (No Measure)
BEGINNER
EMOM 15:
Min. 1 | 6/9-cal. Echo bike
Min. 2 | 5 box jumps (12/20 in) + 5 burpees
Min. 3 | Rest
Stretch
Warm-up (No Measure)
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot