Sunday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

3 sets:

:40 lateral hops over the DB

:10 rest

:30 alternating shoulder taps

:10 rest

:20 hollow rocks

:10 rest

Skills Review

Warm-up (No Measure)

PRE-WORKOUT SKILL WORK

EMOM 5:

1-3 low-ring muscle-ups

Warm-up (No Measure)

TOES-TO-BAR PROGRESSION

Spend 1:00-2:00 at each step.

Focus on the kip swing and aggressive press down in the back swing to maximize height.

PROGRESSION FOCUS

Position on the pull-up bar Grip and active hang on the bar.

Kip swing fast transition between hollow and arch body positions

2 kip swings + 2 knees above hips Knee up in the hollow position.

2 kip swings + 2 knees-to-armpits Aggressive press down in the back swing, lean back, and drive knees up.

2 kip swings + 2 knees-to-armpits + 1 Toes-to-bar Knees up and extend legs towards the bar.

Multiple toes-to-bar Continue to press down in the back swing of each rep.

Warm-up (No Measure)

WALL WALK REVIEW

2 sets:

2 wall walks

Workout

Metcon (Time)

RX

10 rounds for time:

9 toes-to-bars

3 wall walks

Metcon (Time)

INTERMEDIATE

10 rounds for time:

9 knees-to-armpits

3 wall walks

Metcon (Time)

BEGINNER

7 rounds for time:

9 hanging knee raises

3 inch worms + 3 push-ups

– Perform 1 inch worm + 3 push-ups per rep.

Stretch

Warm-up (No Measure)

1 set:

:45 lacrosse ball in lat/side

1:00 cobra stretch