Thursday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP | 10:00
1 set:
:30 bike (easy pace)
20 alternating plank reach throughs
1 set:
:30 bike (moderate pace)
20 alternating Cossack squats
20 sit-ups
1 set:
:30 bike (fast pace)
20 air squats
20 v-ups
Warm-up (No Measure)
GHD SIT-UP PROGRESSION AND REVIEW | 10:00
GHD SIT-UP FOCUS
GHD sit-up (1/4 ROM) Legs stay flexed while seated and on the descent, then aggressively straightened on the way up.
GHD sit-up (parallel) Aggressive straightening of the legs on the way up and abdominals stay tight.
GHD sit-up (full ROM) Aggressive straightening of the legs on the way up. Shoulders, hips, and knees are all in a straight line.
Warm-up (No Measure)
WORKOUT PREP | 6:00
2 sets:
:20 bike (fast pace)
– Rest :10
:20 GHD sit-ups
– Rest 1:10
Workout
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 10:
15 GHD sit-ups
14/20 Echo bike calories
Metcon (AMRAP – Rounds and Reps)
INTERMEDIATE
AMRAP 10:
15 GHD sit-ups to parallel
14/20 Echo bike calories
Metcon (AMRAP – Rounds and Reps)
BEGINNER
AMRAP 10:
15 sit-ups
9/15 Echo bike calories
Post-Workout Strength
Metcon (No Measure)
For quality:
21-15-9:
GHD hip extensions
GHD back extensions
Stretch
Warm-up (No Measure)
2 sets:
:30 frog stretch
:30 couch stretch/leg