Sunday

17
Sep

Sunday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC AND JUMP ROPE WARM-UP | 9:00

1 set:

:30 single-unders

:20 elbow instep + reach/side

:30 plank hold

1 set:

:15 single-leg single-under/side

:20 hamstring scoop/side

:30 hollow rock

1 set:

:30 speed steps

:30 air squats

:30 sit-ups

1 set:

:30 double-unders

:30 plate squats

:30 weighted sit-ups

– Scale the double-unders to more speed steps or penguin taps.

Warm-up (No Measure)

MEDICINE BALL HANG SQUAT CLEAN | 10:00

Medicine ball deadlift Setup with the heels down, back arched, eyes forward, knees over toes, and hands inside the legs.

Medicine ball front squat Heels down, hips back, knees over the toes, depth below parallel, neutral spine.

Medicine ball pull under

Shrug with a straight arm and flat foot, then DROP under the ball to the bottom of a front squat.

Medicine ball hang squat clean Slightly hinge forward, extend the hips with a straight arm and flat foot, then DROP under the ball to the bottom of the front squat.

Workout

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 16:

60 double-unders

40 weighted sit-ups (14/20 lb)

20 medicine ball hang squat cleans (14/20 lb)

Metcon (AMRAP – Rounds and Reps)

INTERMEDIATE

AMRAP 16:

40 double-unders

30 weighted sit-ups (14/20 lb)

20 medicine ball hang squat cleans (14/20 lb)

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 16:

60 single-unders

40 sit-ups

20 medicine ball hang squat cleans (10/14 lb)

Stretch

Warm-up (No Measure)

2 sets:

:30 cobra stretch

:30 scorpion stretch hold/side