Monday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP | 8:00
2 sets:
:20 of work/:10 of rest:
Left-leg single-leg toe touches
Right-leg single-leg toe touches
Ring rows
push-ups
Strict knee raises
1 set:
3-5 mixed grip, narrow grip strict pull-ups/side
Warm-up (No Measure)
DEADLIFT | 7:00
1 set:
10 deadlifts (empty bar)
10 deadlifts (light load)
– All reps are coach-led.
2 sets:
8 unbroken deadlifts
– Build to workout weight or 10-20 lbs above.
Skill
Warm-up (No Measure)
On a 5:00 clock:
3-5 total rope climb variations.
Workout
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 12:
2 rope climbs
10 deadlifts (125/185 lb)
4 rope climbs
10 deadlifts
6 rope climbs
10 deadlifts
– Continue adding 2 reps to the rope climb until time expires.
Metcon (AMRAP – Rounds and Reps)
INTERMEDIATE
AMRAP 12:
1 rope climb
10 deadlifts (125/185 lb)
2 rope climbs
10 deadlifts
3 rope climbs
10 deadlifts
– Continue adding 1 rep to the rope climb until time expires.
Metcon (AMRAP – Rounds and Reps)
BEGINNER
AMRAP 12:
2 rope pull-to-stands
10 deadlifts (75/115 lb)
4 rope pull-to-stands
10 deadlifts
6 rope pull-to-stands
10 deadlifts
– Continue adding 2 reps to the rope pull-to-stands until time expires.
Post-Workout Strength
Deadlift (2-2-2-2-2)
On a 10:00 clock:
Build to a heavy 2-rep deadlift
Stretch
Warm-up (No Measure)
Accumulate:
1:00 banded shoulder stretch/arm