Thursday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

(7 MINUTES)

3 sets:

30 alternating shoulder taps (15/arm)

20 hollow rocks

10 broad jumps

Warm-up (No Measure)

WALL-WALK PROGRESSION | 10:00

Starting position Lay on the floor prone, hands tucked in and placed outside the chest.

Push-up From prone, have your athletes extend their arms to the straight-arm plank position by performing a push-up.

2 steps up the wall, 2 steps down Have athletes take 2 steps up the wall and hold. Once each athlete shows full control, have them walk back down. Cue athletes to actively push into the floor with their hands and stare at the wall.

4 steps up the wall, 4 steps down Have athletes take 4 steps up the wall and hold. Once each athlete shows full control, have them walk back down. Cue athletes to actively push into the floor with their hands and stare at the wall.

Wall walk Once your athletes can successfully climb up the wall, have them walk back down. A rep is not complete until the athlete walks their hands to the prone position. Continue to cue your athletes to push into the floor with straight arms and look at the wall.

STRICT TOES-TO-BARS PROGRESSION | 5:00

Position on the pull-up bar Grip and active hang on bar

Strict knee raise Knees up above waist

Strict knees-to-elbows Push down on the bar as both knees travel to the elbows.

Strict toes-to-bars Push down on bar as both feet travel to the bar.

Workout

Metcon (Time)

RX

For time:

10 wall walks

30 box jumps (20/24 in)

30 strict knees-to-elbows

30 box jumps

30 strict toes-to-bars

30 box jumps

10 wall walks

Metcon (Time)

INTERMEDIATE

For time:

5 wall walks

30 box jumps (20/24 in)

20 strict knees-to-elbows

30 box jumps

20 strict toes-to-bars

30 box jumps

5 wall walks

Metcon (Time)

BEGINNER

For time:

10 inchworms on a box

20 box jumps (12/20 in)

20 hanging knee raises

20 box jumps (12/20 in)

20 hanging knee raises

20 box jumps (12/20 in)

10 inchworms on a box

Stretch

Warm-up (No Measure)

2 sets:

1:00 reach, roll, and lift

:30 90/90 shoulder rotation