Friday

28
Jul

Friday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

1 set:

:40 single-unders

:20 hollow rocks

:10 rest

1 set:

:20 single leg single-unders (right leg)

:20 single leg single-unders (left leg)

:20 hollow rocks

:10 rest

1 set:

:40 jumping jack single-unders

:20 hollow rocks

:10 rest

1 set:

:40 split jack single-unders

:20 hollow rocks

:10 rest

Warm-up (No Measure)

DOUBLE-UNDER PROGRESSION

PROGRESSION FOCUS

Penguin drill Have athletes jump and tap their body twice before their feet reach the floor.

5 single-unders + max double-unders Start with single unders to allow the athlete to create a rhythm, then go into double-unders. Athletes should focus on creating the same jump and wrist speed as the penguin drill.

Double-unders Quick jump and fast wrists.

Workout

Metcon (Time)

INTERMEDIATE

6 rounds for time:

25 double-unders

25 weighted sit-ups (10/14 lb)

Metcon (Time)

RX

6 rounds for time:

50 double-unders

25 weighted sit-ups (14/20 lb)

Metcon (Time)

BEGINNER

6 rounds for time:

50 single-unders

25 sit-ups

Post Workout Skill

Metcon (No Measure)

3 sets:

1:00 plank hold

20 GHD hip extensions

Stretch

Warm-up (No Measure)

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves