Friday

23
Jun

Friday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

3 sets:

Every 3:00:

Run 200-m

Row 200/250-m

-rest the time remaining in the 3:00 window.

Warm-up (No Measure)

CHEST-TO-BAR PULL-UP REVIEW

Position on the pull-up bar Grip and active hang on bar

Kip swing Fast transition between hollow and arch body positions

2 kip swings + 1 kip Aggressive press down and rapid close of the hips.

2 kip swings + 1 pull-up Same as step 3, but pull chin over bar.

2 kip swings + 1 chest-to-bar pull-up Same as step 4 but chest should make contact with the bar.

2 kip swings + 1 chest-to-bar pull-up + 2 kip swings Push away from the top of the chest-to-bar pull-up.

Multiple chest-to-bar pull-ups Aggressive press down and push away into the next rep.

Workout

Metcon (Time)

RX

On a 20:00 clock, each for time:

From 0:00-5:00:

800-m sprint

From 5:00-10:00:

75 chest-to-bar pull-ups

From 10:00-15:00:

75 burpees-to-target

From 15:00-20:00:

800/1,000-m row

– Score is total combined work time.

Metcon (Time)

INTERMEDIATE

On a 20:00 clock, each for time:

From 0:00-5:00:

800-m sprint

From 5:00-10:00:

50 chest-to-bar pull-ups

From 10:00-15:00:

50 burpees-to-target

From 15:00-20:00:

800/1,000-m row

– Score is total combined work time.

Metcon (Time)

BEGINNER

On a 20:00 clock, each for time:

From 0:00-5:00:

600-m sprint

From 5:00-10:00:

75 ring rows

From 10:00-15:00:

50 burpees-to-target

From 15:00-20:00:

600/750-m row

– Score is total combined work time.

Post Workout Skill

Metcon (No Measure)

1 set:

200-m overhead plate carry (35/45 lb)

50 v-ups

200-m overhead plate carry

Stretch

Warm-up (No Measure)

Accumulate:

1:00 banded shoulder stretch/side