Sunday

18
Jun

Sunday

Crossfit Chilliwack – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

1 set:

200-m run

2 sets:

10 single-arm ring rows

10 single-side archer knee push-ups

50-ft single-arm DB overhead carry

– Complete all movements with one arm, then perform the second set with the other arm.

2 sets:

10 v-ups

10 kip swings

50-ft double DB overhead carry

Warm-up (No Measure)

SHUTTLE RUN SKILL & STAMINA

For reps:

1:00 shuttle runs

– rest 1:30

1:00 shuttle runs

– rest 1:00

1:00 shuttle runs

– rest :30

1:00 shuttle runs

– 25 ft down and back = 1 rep

Warm-up (No Measure)

MOVEMENT REVIEW

1 set:

5 kipping knee raises

3 single-arm DB lunges/arm

5 knees-to-chest

6 DB overhead lunges

5 knees-to-elbows

6 DB overhead walking lunges

Workout

Metcon (Time)

RX

3 rounds for time:

200-m DB farmers carry (25/35 lb)

15 knees-to-elbows

10 DB overhead walking lunges

Metcon (Time)

INTERMEDIATE

3 rounds for time:

200-m DB farmers carry (15/25 lb)

15 knees-to-armpits

10 DB overhead walking lunges

Metcon (Time)

BEGINNER

3 rounds for time:

200-m DB farmers carry (10/15 lb)

15 hanging knee raises

10 DB front-rack walking lunges

Stretch

Warm-up (No Measure)

3 sets:

:30 lacrosse ball foot roll/foot

:30 standing toe reach stretch