Sunday

24
Sep

Sunday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 13:00

1 set:

200-meter run

12 single-arm BB deadlift (5/side)

25-ft KB farmers carry, left

25-ft KB farmers carry, right

1 set:

200-meter run

12 eye level swings

25-ft KB front-rack carry, left

25-ft BB front-rack carry, right

1 set:

200-meter run

12 KB swings

25-ft KB front-rack carry, left

25-ft BB front-rack carry, right

Skill

Warm-up (No Measure)

On a 10:00 clock:

Handstand walk practice

Advanced athlete option: free standing handstand hold in a box or freestanding shoulder taps.

Intermediate athlete option: unbroken sets of 25 – 50 ft handstand walks.

Beginner option: handstand holds against the wall, attempting to handstand walk, partner-assisted handstand walk.

Warm-up (No Measure)

DB snatch set-up

Feet are in a squat-width stance.

DB placed between the feet.

Hips are lower than the shoulders.

Warm-up (No Measure)

2 sets:

6 DB snatch

25-ft DB overhead carry, right

25-ft DB overhead carry, left

Workout

Metcon (Time)

RX

5 rounds for time:

10 alternating DB snatches (50/70 lb)

50-ft DB overhead carry, left

50-ft DB overhead carry, right

Metcon (Time)

INTERMEDIATE

5 rounds for time:

10 alternating DB snatches (35/50 lb)

50-ft DB overhead carry, left

50-ft DB overhead carry, right

Metcon (Time)

BEGINNER

5 rounds for time:

10 alternating DB snatches (25/35 lb)

50-ft DB overhead carry, left

50-ft DB overhead carry, right

Stretch

Warm-up (No Measure)

2 sets:

:30 foam roll IT band/side

:30 foam roll quads/side