Monday

17
Apr

Monday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 8:00

2 sets:

:40 single-unders

:30 inchworm walk-outs

:20 arm circles

1 set:

:40 double-unders

:30 single-arm KB deadlifts (:15 /side)

:20 kip swings

1 set:

:40 double-unders

:30 single-arm KB high pulls (alternating)

:20 kip swings

Warm-up (No Measure)

TOES-TO-BAR PROGRESSION| 8:00

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 + 2 knees above hips Knee up in the hollow position

2 kip swings + 2 knees-to-armpits Aggressive press down in the back swing, lean back, and drive knees up

2 kip swings + 2 knees-to-armpits + 1 toes-to-bar Knees up and extend legs toward the bar

Multiple toes-to-bars Continue to press down in the back swing of each rep and advise athletes to let their chest come through and not straight down.

DB SNATCH WARM-UP 5:00

Starting position:

Hips higher than knees but lower than shoulders

Chest up.

Opposite hand off to the side.

1 set:

10 DB snatches

Workout

Metcon (Time)

RX

For time:

50-40-30-20-10

DB snatches (35/50 lb)

– Perform 12 toes-to-bars + 50 double-unders after each round.

Metcon (Time)

INTERMEDIATE

For time:

35-30-25-20-10

DB snatches (35/50 lb)

– Perform 8 toes-to-bars + 30 double-unders after each round.

Metcon (Time)

BEGINNER

For time:

35-30-25-20-10

DB snatches (10/20 lb)

– Perform 10 sit-ups + 50 single-unders after each round.

Stretch

Warm-up (No Measure)

Accumulate:

30 alternating scorpion stretches

1:00 piriformis stretch/side