Monday
Crossfit Chilliwack – CrossFit
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