Monday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

3 sets:

:20 work/:10 rest

PVC pass-throughs

Groiners

Piked push-ups

Counter-balance squats

– Use a 10-15-lb plate for the squats and elevate the feet as desired on the piked push-ups.

Warm-up (No Measure)

SKILL WORK

2 wall walks Head stays through the arms on the ascent.

10 handstand shoulder taps Touch either the opposite or same side shoulder as smooth and controlled as possible.

10 handstand shoulder taps Shift body weight to one hand and slowly tap the same side hip with the chest toward the wall.

2:00 HS walk practice Perform the walk-to-wall drill or let athletes practice freely as you check in with athletes throughout your class.

Handstand Walk

On a 5:00 clock:

Max-distance handstand walk

Warm-up (No Measure)

MOVEMENT REVIEW

1 set:

3-5 strict handstand push-ups

5 box jumps

3-5 kipping handstand push-ups

5 box jumps

-Then-

1 set:

3 strict handstand push-ups

5 air squats

3 strict handstand push-ups

5 air squats

3 kipping handstand push-ups

5 box jumps

Workout

Metcon (Time)

RX

For total time:

3 rounds:

12 strict handstand push-ups

50 air squats

– Rest 3:00 –

3 rounds:

12 kipping handstand push-ups

25 box jumps (20/24 in)

Metcon (Time)

INTERMEDIATE

For total time:

3 rounds:

6 handstand push-up negatives

50 air squats

– Rest 3:00 –

3 rounds:

6 kipping handstand push-ups

25 box jumps (20/24 in)

Metcon (Time)

BEGINNER

For total time:

3 rounds:

15 hand-release push-ups

30 air squats

– Rest 3:00 –

3 rounds:

15 push-ups

15 box jumps (20/24 in)

Stretch

Warm-up (No Measure)

Accumulate:

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift