Saturday
Crossfit Chilliwack – CrossFit
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