Friday

9
Jun

Friday

Crossfit Chilliwack – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

1 set:

1:00 of plyometric drills

1:00 of inchworms + 3 hand-release push-ups

1:00 of plyometric drills

1:00 of ring rows w/ a :02 pause at the top

Warm-up (No Measure)

HIP EXTENSION REVIEW

2-3 sets:

:20 arch-ups or 10 hip extensions

– Rest :30-1:00 between sets

MIXED WARM-UP

1 set:

10 ring rows

10 alternating foot-wrap single-leg squats

5 jumping pull-ups or 3-5 strict pull-ups

10 alternating single-leg squats to a target

5 kip swings + 5 kips

10 alternating single-leg squats

5 kipping pull-ups

Workout

Metcon (Time)

RX

For time:

50 GHD hip extensions

20 kipping pull-ups

25 GHD hip extensions

20 kipping pull-ups

50 single-leg squats

20 kipping pull-ups

25 single-leg squats

20 kipping pull-ups

Metcon (Time)

INTERMEDIATE

For time:

30 GHD hip extensions

15 kipping pull-ups

15 GHD hip extensions

15 kipping pull-ups

30 single-leg squats

15 kipping pull-ups

15 single-leg squats

15 kipping pull-ups

Metcon (Time)

BEGINNER

For time:

50 Superman arch-ups

20 ring rows

25 Superman arch-ups

20 ring rows

50 walking lunge steps

20 ring rows

25 walking lunge steps

20 ring rows

Post Workout Skill

Metcon (No Measure)

5 sets each with a partner:

:40 GHD Superman hold

Max alternating single-leg V-ups

– P1 holds the GHD superman while P2 performs max alternating single-leg V-ups. Partners switch after :40.

Stretch

Warm-up (No Measure)

Accumulate:

2:00 seated straddle stretch

– Hold :40 on the left leg, right leg, and in the center.