Monday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP
1 set:
:20 on/:10 off
Mountain climbers
Jumping jacks
Jumping air squats
1 set:
:20 on/:10 off
Mountain climbers
Jumping jacks
Jumping lunges
Warm-up (No Measure)
GENERAL MOVEMENT REVIEW
1 set:
10 deadlifts (empty bar)
7 deadlifts
6 deadlifts
5 deadlifts (workout weight)
– Spend no more than 5:00 on the deadlift.
1 set:
8 KB swings to shoulder height
8 KB swings overhead
– Spend no more than 1:00 on the KB swing.
1 set:
10 overhead squat (PVC or empty bar)
7 overhead squats
5 overhead squats (workout weight)
– Spend no more than 4:00 on the Overhead squats
1 set:
3 burpees
– Spend no more than :30 on the burpees
1 set:
3 kip swings + 3 big kips (unbroken)
3-5 kipping pull-ups
3-5 kipping chest-to-bar pull-ups
– Spend no more than 3:00 on the pull-ups.
1 set:
5 box jumps
– Spend no more than :30 on the box jumps
1 set:
3 DB power cleans
3 DB squat cleans
– Spend no more than 1:00 on the DB squat cleans.
Workout
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
Metcon (Time)
INTERMEDIATE
For time:
20 deadlifts (105/155 lb)
400-m run
20 KB swings (16/24 kg)
400-m run
20 overhead squats (55/75 lb)
400-m run
20 burpees
400-m run
20 pull-ups
400-m run
20 box jumps (20/24 in)
400-m run
20 DB squat cleans (20/35 lb)
400-m run
Metcon (Time)
BEGINNER
For time:
20 deadlifts (55/75 lb)
200-m run
20 KB swings (8/12 kg)
200-m run
20 overhead squats (35/45 lb)
200-m run
20 burpees
200-m run
20 jumping pull-ups
200-m run
20 box jumps (12/20 in)
200-m run
20 DB squat cleans (10/15 lb)
200-m run
Stretch
Warm-up (No Measure)
2 sets:
:30 frog stretch
:30 couch stretch/leg