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