Thursday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

PARTNER WARM-UP

1 set:

partner 1:

1:00 assault bike

partner 2: :

:30 PVC pipe pass-through

:30 PVC pipe Cuban press

1 set:

partner 1:

1:00 assault bike

partner 2: :

:30 PVC pipe around the world

:30 knee push-ups

1 set:

partner 1:

1:00 assault bike

partner 2: :

:30 hang from the pull-up bar

:30 push-ups

Warm-up (No Measure)

RING DIP REVIEW

Jumping ring dip Elbow below the shoulder at the bottom, strong jump to lockout arms at the top.

Ring support hold Elbows locked out while pulling the rings close to the body

Bottom of ring hold Shoulder below elbows, rings and elbows hug the body

Ring dip practice Leg straight at bottom of the dip, focus on keeping the rings close to the body.

Warm-up (No Measure)

STRICT PULL-UP WARM-UP

2 sets:

3-5 strict pull-ups

Workout

Metcon (Weight)

RX

5 sets for load:

5 weighted strict pull-ups

5 weighted strict ring dips

Metcon (AMRAP – Reps)

BEGINNER

5 sets for reps:

:30 strict pull-ups

:30 strict ring dips

Post WOD

Metcon (Calories)

3 sets:

1:00 max calorie bike

– Rest 1:00 between sets.

Stretch

Warm-up (No Measure)

3 sets:

:20 banded shoulder stretch/side

20 banded pull-aparts