Thursday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP
2 sets:
200-m run
10 samson lunges
10 PVC pass throughs
10 scap pull
3-5 strict pull-ups or 10 ring rows
5 consecutive box step-ups/leg
– Control the negative of the box step-ups.
Warm-up (No Measure)
BOX JUMP & KB LUNGE
1 set:
6 box jumps (slow)
6 front rack KB lunges
6 box jumps (fast)
6 suitcase KB lunges
– Step down from the box
Warm-up (No Measure)
CHEST-TO-BAR PULL-UP
PROGRESSION FOCUS
:10 of kip swings Shoulders move the athletes from an arch to a hollow with the legs pointed straight.
3 kip swings + 3 kips Three small kip swings into 3 bigger, stronger, and faster kips by pressing down against the bar.
3-5 kipping pull-up Push the body away from the pull-up bar at the top of each rep.
EMOM 3 3-6 gymnastics kip chest-to-bar pull-ups practicing a bigger swing & push away without bending the knees.
Workout
Metcon (Time)
RX
5 rounds for time:
20 box jumps (20/24 in)
16 single KB lunges (53/70 lb)
12 chest-to-bar pull-ups
– Athletes must step down from the top of the box.
Metcon (Time)
INTERMEDIATE
5 rounds for time:
20 box jumps (20/24 in)
16 single KB lunges (26/44 lb)
12 pull-ups
– Athletes must step down from the top of the box.
Metcon (Time)
BEGINNER
4 rounds for time:
20 box step-ups (12/20 in)
16 single KB lunges (18/26 lb)
12 jumping pull-ups
– Athletes must step down from the top of the box.
Post Workout Skill
Metcon (AMRAP – Reps)
Every 2:00 for 3 sets:
:30 max-rep seated leg raise
10 KB side bends/side
Stretch
Warm-up (No Measure)
1 set:
On a 3:00 clock:
Accumulate max-time in a saddle stretch