Saturday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP | 7:00
1 set:
200-meter run
20 BW box step-ups (20/24 in)
20 single arm DB floor presses (10/side)
1 set:
200-m run
16 BW box step-ups (20/24 in)
16 single arm DB floor presses (8/side)
1 set:
200-m run
12 BW box step-ups (20/24 in)
12 single arm DB floor presses (6/side)
Warm-up (No Measure)
Box jump over styles:
The athlete jumps onto the box, stands up and then steps off the box. Once they step off the box, they turn around and jump back up.
The athlete jumps onto the box and lands with a bent knee. While keeping their knees bent, they begin to pivot their foot and rotate their body as they step down. If done correctly, the athlete should be facing the box as they step off of it so they can jump right back up.
The athlete is lateral to the box the entire time. The athlete should land on the box with bent knees and never fully extend at the top. This will be the fastest of the three.
2 sets:
5 box jump overs
Warm-up (No Measure)
HAND-RELEASE PUSH-UP REVIEW | 4:00
Demonstrate the hand release push-up.
Show your athletes what snaking the push-up looks like and that it is considered a no rep. Then show how to correct it.
2 sets:
5 hand-release push-ups
Warm-up
Metcon (Time)
RX
10 rounds for time:
12 box jump overs (20/24 in)
12 hand-release push-ups
Metcon (Time)
INTERMEDIATE
10 rounds for time:
9 box jump overs (20/24 in)
9 hand-release push-ups
Metcon (Time)
BEGINNER
10 rounds for time:
9 box step overs (16/20 in)
9 hand-release knee push-ups
Post Workout Skill
Metcon (Calories)
3 sets:
1:00 max calorie bike
– Rest 1:00 between sets.
Stretch
Warm-up (No Measure)
Accumulate:
1:00 foam roll calf/leg
1:00 foam roll IT band/leg