Thursday

Crossfit Chilliwack – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

1 set:

:30 bike

:10 rest

:30 lying tuck hold

:10 rest

1 set:

:30 bike

:10 rest

:30 hollow hold

:10 rest

2 sets:

:30 bike

:10 rest

:30 hollow rocks

:10 rest

Warm-up (No Measure)

STATIC STRETCHING

1:00 couch stretch (each leg)

1:00 alternating cat/cow

Skills Review

Warm-up (No Measure)

GHD SIT-UP REVIEW AND PROGRESSION

Set-up:

Feet locked in.

Hips off the back of the pad.

Slight bend in the knee.

PROGRESSION FOCUS

Quarter range of motion rep Athletes should lower until they reach their target. Athletes should squeeze their legs to utilize their quads and create momentum to sit up.

Half range of motion rep Lower to the target. Athletes should squeeze their legs to utilize their quads and create momentum to sit up.

Full range of motion rep Athletes lower until their hand reaches the target. Athletes should squeeze their legs to utilize their quads and create momentum to sit up.

Workout

Metcon (AMRAP – Reps)

RX

EMOM 16:

Minute 1 | :30 calorie bike

Minute 2 | :30 GHD sit-ups

Metcon (AMRAP – Reps)

INTERMEDIATE

EMOM 16:

Minute 1 | :30 calorie bike

Minute 2 | :30 GHD sit-ups to parallel

Metcon (AMRAP – Reps)

BEGINNER

EMOM 16:

Minute 1 | :30 calorie bike

Minute 2 | :30 sit-ups

Post Workout Skill

Metcon (Time)

On a 3:00 clock:

Max-cumulative ring support hold

– Perform 10 supermen every break.