Thursday

16
Mar

Thursday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

1 set:

100-m run

15 PVC pipe good mornings

20 lateral hops over the PVC pipe

1 set:

100-m run

15 PVC pipe Romanian deadlifts

20 lateral hops over the PVC pipe

1 set:

100-m run

15 PVC pipe deadlifts

20 lateral hops over the PVC pipe

Extended Warm-up

Warm-up (No Measure)

2 sets:

5 deadlifts
Keep weights light for your warm up sets.

Workout

Metcon (Time)

RX

For time, with a partner:

30 synchro deadlifts (125/185 lb)

30 synchro bar-facing burpees

400-m run

20 synchro deadlifts

20 synchro bar-facing burpees

400-m run

10 synchro deadlifts

10 synchro bar-facing burpees

400-m run

Metcon (Time)

INTERMEDIATE

For time, with a partner:

30 synchro deadlifts (95/135 lb)

30 synchro bar-facing burpees

400-m run

20 synchro deadlifts

20 synchro bar-facing burpees

400-m run

10 synchro deadlifts

10 synchro bar-facing burpees

400-m run

Metcon (Time)

BEGINNER

For time, with a partner:

20 synchro deadlifts (65/95 lb)

20 synchro bar-facing burpees

200-m run

10 synchro deadlifts

10 synchro bar-facing burpees

200-m run

5 synchro deadlifts

5 synchro bar-facing burpees

200-m run

Strength

Metcon (No Measure)

Post-workout:

With a partner:

Accumulate:

4:00 GHD superman hold

– While one athlete is holding the superman on the GHD, the other is holding a sandbag at their chest.

– The partner on the GHD can not hold unless the sandbag is off the floor.

– Use a sandbag that allows you to hold for :20-:40 at a time.

Stretch

Warm-up (No Measure)

1 set:

Accumulate:

30 alternating scorpion stretches

1:00 piriformis stretch/side