Saturday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP | 8:00
1 set:
Run 200 m
10 PVC pass-throughs
15 PVC good mornings
1 set:
Run 200 m
10 PVC around-the-worlds (5/side)
15 PVC Romanian deadlifts
1 set:
Run 200 m
10 kip swings
10 inchworm walk-outs
Strength
Strict Pull-ups
(CFC)
– Rest 3:00 between sets.
Warm-up
Warm-up (No Measure)
PULL-UP AND BUTTERFLY PULL-UP | 8:00
Butterfly kipswing circles Slightly lean back and look up. Keep the arms engaged.
Butterfly kip-swing circles Slightly lean back and look up. Kick legs a little harder than in the first progression
Practice Allow athletes to perform whatever pull-up option they are most comfortable with if they cannot proceed to full butterfly pull-ups.
Butterfly pull-ups Make sure athletes kick their legs forward and up as soon as their arms lockout at the bottom of the pull-ups.
Practice 3 sets x :20 pull-ups or pull-up attempts
KB SWING WARM-UP | 4:00
1 set:
8 KB swings
Workout
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
RX/ INTERMEDIATE
Metcon (Time)
BEGINNER
3 rounds for time:
200-m run
21 kettlebell swings (8/12 kg)
12 jumping pull-ups
Stretch
Warm-up (No Measure)
3 sets:
:30 supine snow angels
:30 prone snow angels
:30 scap push-ups