Monday

22
May

Monday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

AMRAP 6:

10 alternating Spiderman stretch

100-m run

10 push-ups

100-m weighted run

5 ring rows

Warm-up (No Measure)

KIPPING PULL-UP WARM-UP AND REVIEW

Position on the pull-up bar Grip and active hang on the bar

Kip swing Fast transition between hollow and arch body positions

2 kip swings + 1 kip Aggressive press down and rapid close of the hips

2 kip swings + 1 pull-up Same as step 3, but pull chin over or get chest to the bar

2 kip swings + 1 pull-up + 2 kip swings Push away from the top of the pull-up

Multiple pull-ups Aggressive press down and push away into the next rep

WORKOUT PREP

1 set:

3-5 weighted pull-ups

3-5 handstand push-ups

3-5 chest-to-bar pull-ups

3-5 burpees

Workout

Del (Time)

For Time:

25 Burpees

400m run with a 20# medicine ball

25 Weighted pull-ups with 20# dumbbell

400m run with a 20# medicine ball

25 Handstand push-ups

400m run with a 20# medicine ball

25 Chest-to-bar pull-ups

400m run with a 20# medicine ball

25 Burpees
In honor of U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011
To learn more about Del click here

Metcon (Time)

INTERMEDIATE

For time:

25 burpees

400-m weighted run (10/14 lb)

25 strict pull-ups

400-m weighted run

15 handstand push-ups

400-m weighted run

25 chin-over-bar pull-ups

400-m weighted run

25 burpees

Metcon (Time)

BEGINNER

For time:

25 burpees

400-m run

25 ring rows

200-m run

15 push-ups

400-m run

25 jumping pull-ups

200-m run

25 burpees

Stretch

Warm-up (No Measure)

1 set:

1:00 calf mash/leg

1:00 banded shoulder stretch/arm