Tuesday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP | 7:00
AMRAP 5:
10 alternating Cossack squats
5 push-up to down dogs
10 alternating jumping lunges
5 single-arm ring rows/arm
-Then-
ROPE CLIMB PRACTICE | 8:00
Rope pull-to-stand Pulling strength
Hang + foot lock Able to hold body weight while athlete establishes foot lock.
Foot lock + 1 pull Stand up on a secure foot lock then reach as high as possible for the next pull, then establish the next foot lock.
Rope climb practice or scaling practice Reps
Warm-up (No Measure)
THRUSTER REVIEW AND PRACTICE | 4:00
Front squat Full hand grip on the bar. Elbows as high as possible. Bar sits on the shoulders.
Push press Little dip with an aggressive drive. Push the heels into the ground and punch the bar overhead.
Thruster Elbows stay away from the thighs. Fast on the way up. Bring the bar back to the shoulders before squatting again.
LOADING UP | 8:00
On a 8:00 clock:
Build to a heavy 2-rep thruster from a rack.
Workout
Tommy V (Time)
21 Thrusters, 115#
12 Rope Climbs, 15′
15 Thrusters, 115#
9 Rope Climbs, 15′
9 Thrusters, 115#
6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here
Metcon (Time)
INTERMEDIATE
For time:
21 thrusters (65/95 lb)
6 rope climbs (15 ft)
15 thrusters
4 rope climbs (15 ft)
9 thrusters
3 rope climbs (15 ft)
Metcon (Time)
BEGINNER
For time:
21 thrusters (55/75 lb)
6 rope climb pull-to-stands
15 thrusters
4 rope climb pull-to-stands
9 thrusters
3 rope climb pull-to-stands
Stretch
Warm-up (No Measure)
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side