Friday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

On a 5:00 clock:

15 toe-taps to target

10 good mornings (vary good morning each round: wide stance, narrow stance, staggered stance, etc.)

5 consecutive step-ups/leg

5 jumps to target (medium height)

Warm-up (No Measure)

DEADLIFT REVIEW & BUILDUP

1 set:

5 coach-led deadlifts (empty bar)

5 athlete deadlifts

5 coach-led touch-and-go deadlifts (light load)

5 athlete touch-and-go deadlifts

2 sets:

5 coach-led touch-and-go deadlifts (light-moderate load)

5 athlete touch-and-go deadlifts

BOX JUMP-OVER REVIEW

1 set:

5 box jumps

5 box jump-overs (box facing)

5 box jump-overs (lateral)

Warm-up (No Measure)

MINI ROUND

1 set:

6 box jump-overs

6 deadlifts

Workout

Metcon (Time)

RX

For time:

3-6-9-12-15-15-12-9-6-3:

Deadlifts (105/155 lb)

Box jump-overs (20/24 in)

– Athletes stand at the top of the box and step down.

Metcon (Time)

INTERMEDIATE

For time:

3-6-9-12-15-15-12-9-6-3:

Deadlifts (75/115 lb)

Box jump-overs (20/24 in)

– Athletes stand at the top of the box and step down.

Metcon (Time)

BEGINNER

For time:

2-4-6-8-10-10-8-6-4-2:

Deadlifts (55/75 lb)

Box step-overs (12/20 in)

– Athletes stand at the top of the box and step down.

Post-Workout Strength

Metcon (No Measure)

4 sets:

:30 side plank/side

1:00 GHD sit-ups

Stretch

Warm-up (No Measure)

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg