Friday

15
Sep

Friday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 10:00

1 set:

30 jumping jacks

5 staggered stance good mornings/leg

10 leg swings/leg (across the body)

10 alternating plank reach throughs

1 set:

100-m jog

10 DB deadlift

10 sit-ups

1 set:

100-m jog

10 DB hang power cleans

10 alternating v-ups

1 set:

100-m jog

10 DB push press

10 v-ups

Warm-up (No Measure)

TOES-TO-BAR PROGRESSION AND PRACTICE | 8:00

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 | 4:00

1 set:

5 toes-to-bars

5 DB deadlifts

5 DB hang power cleans

5 DB push presses

Warm-up

Metcon (Time)

RX

For time:

50 toes-to-bar

400-m run

30 DB deadlifts (35/50 lb)

20 DB hang power cleans

10 DB push presses

Metcon (Time)

INTERMEDIATE

For time:

50 toes-to-bar

400-m run

30 DB deadlifts (25/35 lb)

20 DB hang power cleans

10 DB push presses

Metcon (Time)

BEGINNER

For time:

50 knee raises

400-m run

30 DB deadlifts (15/25 lb)

20 DB hang power cleans

10 DB push presses

Post Workout Skill

Metcon (No Measure)

Accumulate with a partner:

40 DB Turkish get-ups

Stretch

Warm-up (No Measure)

3 sets:

:30 lacrosse ball roll/foot

:30 hamstring stretch/leg

:30 sit and reach (straddle)