Saturday

29
Apr

Saturday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

(10 MINUTES)

AMRAP 8:

With a partner:

P1: Run 200 m

P2: AMRAP: 10 PVC pass-throughs, 8 push-ups, 6 DB bent-over rows

*When P1 comes in from the run, switch.

Warm-up (No Measure)

BENCH PRESS WARM-UP

Bench press warm-up:

Have athletes perform sets of 5-7 reps building to workout weight.

Athletes should be able to find their working weight in 2 sets or less.

2 sets:

5-7 reps (building)

L PULL-UP WARM-UP

1 set:

3-5 reps

Workout

Metcon (AMRAP – Reps)

RX

5 rounds for reps with a partner:

2:00 bench presses (105/155 lb)

2:00 L pull-ups

Metcon (AMRAP – Reps)

INTERMEDIATE

5 rounds for reps with a partner:

2:00 bench presses (75/115 lb)

2:00 band-assisted L pull-ups

Metcon (AMRAP – Reps)

BEGINNER

5 rounds for reps with a partner:

2:00 bench presses (35/45 lb)

2:00 single-leg elevated ring rows

Stretch

Warm-up (No Measure)

Accumulate:

1:00 doorway pec-stretch/side

1:00 PVC Cuban presses