Monday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP | 8:00
1 set:
10 samson lunge steps
20 shoulder taps
10 push-ups
20 jumping jacks
100-m run
1 set:
10 air squats
20 shoulder taps
10 scap pull-ups
20 jumping jacks
100-m run
1 set:
10 jumping air squats
20 shoulder taps
10 ring rows or 5 strict pull-ups
20 jumping jacks
200-m run
Warm-up (No Measure)
KB SWING PROGRESSION | 5:00
PROGRESSION FOCUS
10 KB low swings Heels stay glued to the floor, hips go back as the chest goes forward.
10 KB swings to eye-level Keep the heels down 100% of the movement, hips still go back, but now squeeze and stand faster to elevate the KB to eye-level.
8 KB swings overhead Use the legs to “toss” the KB overhead
8 KB swings, fast Use the arms to pull and punch faster on the way up and pull down faster on the descent for a quicker cycle time.
PULL-UP PROGRESSION | 5:00
Lead athletes through the progression as a group.
Athletes that cannot hang can practice with the steps with their feet on a box.
PROGRESSION FOCUS
5-10 kip swings Keep the feet straight and use the shoulders to move the body forward and backward
3 kip swings + 3 kips 3 small swings then 3 bigger swings via a stronger and faster press down against the bar
2 kip swings + 1 pull-up + 2 kip swings, twice Push away from the top of the pull-up to reclaim horizontal momentum. Athletes should attempt both sets unbroken.
3-5 kipping pull-ups Press down hard on the bar and push away just as hard each rep to maintain the balance of the kip.
MINI-ROUND | 4:00
1 set:
400-m run
12 KB swings
6 unbroken pull-ups
Workout
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Post Workout Skill
Warm-up (No Measure)
EMOM 8:
5-10 strict handstand push-ups
Stretch
Warm-up (No Measure)
1 set:
200-m recovery walk
1:00 forearm stretch against wall/side