Saturday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP | 5:00
EMOM 5:
Min. 1 | :30 inchworm + push-ups
Min. 2 | :30 alternating single-leg toe touches
Min. 3 | :30 dive-bomber push-ups
Min. 4 | :30 air squats
Min. 5 | :30 burpees
– Complete :15 of jumping jacks at the start of every minute.
Warm-up (No Measure)
HANDSTAND WALK REVIEW | 12:00
10 plank handstand shoulder taps With the feet together and the hips low, slowly shift weight to one side and tap the shoulder.
10 feet-elevated shoulder taps Same as Step 1, but now elevate the feet onto a box (pike HS) or the wall in a partial handstand.
6-10 belly-to-wall handstand shoulder taps Continue to shift the weight into one hand, then lift the arm for the shoulder tap.
6-10 back-to-wall handstand shoulder taps Legs stay tight together. Slide the heels and back along the wall in unison, then perform the shoulder tap.
5:00 handstand walk recess Advanced athletes practice on the floor, intermediate athletes perform the walk-to-wall drill, and beginners practice a previous step in the progression.
DEADLIFT REVIEW AND BUILDUP | 9:00
2 sets:
5-7 deadlifts (empty bar)
On a 6:00 clock:
7-10 deadlifts (building)
– Rest :30-1:00 between sets.
Warm-up
Metcon (Time)
RX
For time:
21 deadlifts (155/225 lb)
21-m handstand walk
15 deadlifts
15-m handstand walk
9 deadlifts
9-m handstand walk
Metcon (Time)
INTERMEDIATE
For time:
21 deadlifts (105/155 lb)
12-m handstand walk
15 deadlifts
9-m handstand walk
9 deadlifts
6-m handstand walk
Metcon (Time)
BEGINNER
For time:
21 deadlifts (65/95 lb)
21-m bear crawl
15 deadlifts
15-m bear crawl
9 deadlifts
9-m bear crawl
Post-Workout Strength
Metcon (No Measure)
3 sets:
200-m KB farmers carry (24/32 kg)
Stretch
Warm-up (No Measure)
Accumulate:
1:00 pigeon stretch/side