Sunday
Crossfit Chilliwack – CrossFit
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