Monday

25
Sep

Monday

Crossfit Chilliwack – CrossFit

Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 10:00

1 set:

:30 mountain climbers

10 PVC pass throughs

10 knee push-ups

5 squat-to-stands

10 air squats

– Pause in the bottom of the air squats.

1 set:

:30 mountain climbers

10 PVC pass throughs

8 tempo push-ups

10 alternating spiderman stretches

10 plate squats

– Pause in the bottom of the plate squats.

1 set:

:30 mountain climbers

10 PVC pass throughs

5 dive bomber push-ups

:20 Samson stretch/side

10 PVC overhead squats

– Pause in the bottom of the overhead squats.

Warm-up (No Measure)

SKILL WORK | 9:00

Beginner: single-leg squat to a high target. Lower the target to increase difficulty.

Intermediate: alternating single-leg squats. Athletes should be able to get 6-12 reps done in :40.

Advanced: :20 of consecutive single-leg squats/side.

4 sets:

:40 alternating single-leg squats

– Rest :20

Warm-up (No Measure)

RING DIP | 8:00

PROGRESSION FOCUS

1-2 x :10 ring support hold Arms locked out while holding a hollow body position

3 x ring dip negative reps Lower to the bottom of the dip until the arms/shoulders touch the rings

:10 bottom support hold Shoulders below the elbows

Ring dip Legs straight until the shoulders touch the rings, then scoop the knees up and press

3 sets:

3-8 ring dips

– Rest :30-1:00 between sets

Workout

Metcon (Time)

RX

For time:

50 air squats

27 ring dips

50 air squats

21 ring dips

50 air squats

15 ring dips

50 air squats

9 ring dips

Metcon (Time)

INTERMEDIATE

For time:

50 air squats

21 ring dips

50 air squats

15 ring dips

50 air squats

9 ring dips

50 air squats

3 ring dips

Metcon (Time)

BEGINNER

For time:

30 air squats

15 jumping ring dips

30 air squats

12 jumping ring dips

30 air squats

9 jumping ring dips

30 air squats

6 jumping ring dips

Stretch

Warm-up (No Measure)

2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side