Friday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP
1 set:
:30 row (easy)
:30 row (moderate)
:30 row (hard)
5 inchworm + push-up
5 elbow instep + reach/side
10 alternating reach in bottom of squat
:30 air squat w/ :01 hold at the bottom
:30 row (easy)
:30 row (moderate)
:30 row (hard)
Warm-up (No Measure)
THRUSTER REVIEW
Front squat Heels down with a full grip on the bar.
Push press “Pop” the bar off the shoulder with the legs (timing).
Thruster Heels down at the bottom, full extension at the top.
Top-to-top thruster Arms lower fully to the shoulders, then squat. Hips and knees fully extend on the way up, then press. All in one motion.
Strength
Thruster (3-3-3-3-3)
Every 1:30 for 5 sets:
3 thrusters from the floor
– Increase loading across as many sets as possible.
Workout
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
CrossFit Games Open 15.5 Scaled (Time)
For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#
Stretch
Warm-up (No Measure)
Accumulate:
30 alternating scorpion stretches
1:00 piriformis stretch/side