Thursday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 8:00

AMRAP 5:

:20 jump rope

5 staggered stance good mornings/leg

10 alternating scorpion stretches

15 alternating jumping lunges

Warm-up (No Measure)

ROWING EFFICIENCY PRACTICE | 12:00

1 set:

Focus on sitting up tall on the rower. Athletes should identify their calories/hour as well as their strokes per minute on their monitor for this drill.

15 pulls on the rower (easy pace)

1 set:

At 10-12 strokes per minute pace, notice your calories/hour. This should be a lower number.

15 pulls on the rower (10-12 strokes per minute pace)

1 set:

At 12-15 strokes per minute pace, notice your calories/hour. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.

15 pulls on the rower (12-15 strokes per minute pace)

1 set:

At 15-20 strokes per minute pace, notice your calories/hour. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.

15 pulls on the rower (15-20 strokes per minute pace

1 set:

15 pulls on the rower (athletes choice of pace)

30 double-unders or :30 double-unders

Workout

Metcon (Time)

RX

3 rounds for time:

800/1,000-m row

– After each round perform 2 double-unders for each stroke taken.

Metcon (Time)

INTERMEDIATE

3 rounds for time:

800/1,000-m row

– After each round perform 1 double-under for each stroke taken.

Metcon (Time)

BEGINNER

3 rounds for time:

800/1,000-m row

– After each round perform 3 single-unders for each stroke taken.

Stretch

Warm-up (No Measure)

1 set:

1:30 lacrosse ball calves/side

1:00 seated hamstring stretch/side