Friday

7
Jul

Friday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

PROGRESSIVE WARM-UP

1 set:

200-m jog

10 alternating Samson stretch

20 seated leg raises

1 set:

200-m jog

20 walking lunges

20 alternating v-ups

1 set:

200-m jog

10 KB front rack lunge

20 v-ups

Warm-up (No Measure)

TOES-TO-BAR PROGRESSION AND PRACTICE

Lying toes-to-bar Arms straight, bring knees to chest, lift hips off the ground, and extend legs to hit the bar.

Hanging knee raises Bring the knees up as high as possible and lean back.

Kipping knee raises Focus on driving the heels back and making sure the head and feet move in opposite directions.

Toes-to-bar attempts Encourage athletes to actively swing their heels down and back toward the wall behind them, then lean back and pull their knees up aggressively.

Warm-up (No Measure)

WORKOUT PREP

3 sets:

6 toes-to-bar

6 KB front rack lunge

– Rest as needed about 1:00 between sets.

Workout

Metcon (Time)

RX

For time:

30 toes-to-bars

30-yard KB front rack lunge (53/70 lb)

20 toes-to-bars

20-yard KB front rack lunge

10 toes-to-bars

10-yard KB front rack lunge

– Use two KBs for the front-rack lunges.

Metcon (Time)

INTERMEDIATE

For time:

30 toes-to-bars

30-yard KB front rack lunge (26/35 lb)

20 toes-to-bars

20-yard KB front-rack lunge

10 toes-to-bars

10-yard KB front rack lunge

– Use two KBs for the front-rack lunges.

Metcon (Time)

BEGINNER

For time:

30 hanging knee raises

30-yard walking lunge

20 hanging knee raises

20-yard walking lunge

10 hanging knee raises

10-yard walking lunge

Post Workout Skill

Metcon (AMRAP – Reps)

8 sets:

:20 double-unders

– Rest :10

Stretch

Warm-up (No Measure)

2 sets:

:30 foam roll IT band/side

:30 foam roll quads/side