Thursday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 4:00

AMRAP 3:

10 jumping jacks

10 air squats

10 good mornings

SUMO DEADLIFT HIGH PULL WARM-UP | 6:00

Sumo deadlift Setup and flat back

Sumo deadlift shrug Stand up first then shrug. Increase speed across reps.

Sumo deadlift high pull Stand fast and then pull elbows high and outside.

Multiple reps Release hands and arms from the top of the movement first before returning the bar to the ground.

LOADING UP | 4:00

3 sets:

3-5 sumo deadlift high pulls

Warm-up (No Measure)

SINGLE-LEG SQUAT PROGRESSION | 8:00

Reverse lunge + front foot on plate Avoid pushing off the back leg.

Foot hook around squatting foot Wrap non-squatting foot around the squatting leg.

Rig or ring-assisted Put as much body weight on the squatting leg as possible. Reduce the dependence on the ring or rig.

Single-leg squats Keep heel down, lean forward, and push knee out.

PRE-WORKOUT TEST | 4:00

2 sets:

:20 single-leg squats or scaling option

– Rest :10

:20 sumo deadlift high pulls (workout weight)

– Rest :10

Workout

Metcon (Time)

RX

4 rounds for time:

30 single-leg squats

15 sumo deadlift high pulls (75/115 lb)

Metcon (Time)

INTERMEDIATE

4 rounds for time:

30 single-leg squats

15 sumo deadlift high pulls (65/95 lb)

Metcon (Time)

BEGINNER

4 rounds for time:

30 reverse lunges

15 sumo deadlift high pulls (55/75 lb)

Post-Workout Strength

Metcon (Weight)

3 sets for load:

10 single-leg DB deadlifts/leg

1:00 plank (push-up position)

Stretch

Warm-up (No Measure)

Accumulate:

1:00 couch stretch/side

1:00 quad foam roll/side

1:00 press-up hold