Sunday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
MED BALL WARM-UP
1 set:
10 up-downs over med ball
10 air squats (use med ball as a target)
10 weighted sit-ups
10 med ball swings (to eye level)
1 set:
10 up-downs over med-ball
10 med ball front squats
10 Russian twist
10 med ball push press
1 set:
10 up-downs over med-ball
10 med ball thrusters
10 weighted v-ups
10 med ball thrusters
Metcon (AMRAP – Reps)
PRE-WORKOUT WALL BALL TEST
1 set:
Max-rep unbroken wall-ball shots (9/10 ft)
Warm-up (No Measure)
DOUBLE-UNDER PROGRESSION AND REVIEW
PROGRESSION FOCUS
Jump in place (no rope) Flexing the foot and ankle when jumping, not jumping off the toes
Single-unders Rotate and spin both wrists to rotate the rope
single-unders + high jump Maintain a natural jumping position when jumping hire
Single-under fast + single-under slow Practice different jumping speeds and rope speeds
Single-under + double-under Higher jumps and both wrists spinning faster
Warm-up (No Measure)
DB THRUSTER AND WORKOUT PREP | 8:00
Every 2:00 for 3 sets:
7 DB thrusters
:20 double-unders
Workout
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 10:
35 double-unders
7 DB thrusters (35/50 lb)
Metcon (AMRAP – Rounds and Reps)
INTERMEDIATE
AMRAP 10:
35 double-unders
7 DB thrusters (20/35 lb)
Metcon (AMRAP – Rounds and Reps)
BEGINNER
AMRAP 10:
35 single-unders
7 DB thrusters (10/15 lb)
Stretch
Warm-up (No Measure)
3 sets:
:45 child pose
:45 frog stretch