Sunday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC PROGRESSIVE WARM-UP | 10:00
1 set:
10 alternating Samson stretches
10 alternating scorpion stretches
10 Kang squats
1 set:
200-m run
20 alternating walking lunges
10 up-downs over med-ball
1 set:
200-m run
20 air squats
10 med-ball rotational tosses/side
Skills Review
Warm-up (No Measure)
WALL-BALL PROGRESSION AND REVIEW | 8:00
PROGRESSION FOCUS
10 Wall-ball front squats (facing the target) Hips travel back and down. Ball stays high.
10 Wall-ball push presses (throw ball to target) Short and aggressive dip drive.
10 Wall-ball shots (smooth and controlled reps) Catch the ball and control the descent of the squat.
10 Wall-ball shots (speed up the reps) Have athletes catch the ball and pull themselves to the bottom of the squat.
Workout
Metcon (5 Rounds for reps)
RX
5 x 3:00 rounds for reps:
200-m weighted run (14/20 lb)
Max reps wall-ball shots
– Rest 1:00 between rounds.
Metcon (5 Rounds for reps)
INTERMEDIATE
5 x 3:00 rounds for reps:
200-m weighted run (10/14 lb)
Max reps wall-ball shots
– Rest 1:00 between rounds.
Metcon (5 Rounds for reps)
BEGINNER
5 x 3:00 rounds for reps:
100-m weighted run (6/10 lb)
Max reps wall-ball shots
– Rest 1:00 between rounds.
Post WOD
Metcon (No Measure)
4 sets:
:20 sit-ups
– Rest :10
:20 hollow rocks
– Rest :10
Stretch
Warm-up (No Measure)
2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side