Tuesday

Crossfit Chilliwack – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

PROGRESSIVE WARM-UP | 7:00

1 set:

:20 mountain climbers

:20 shoulder taps

:20 double-knee tucks in plank

1:00 calorie row

– Row with an s/m pace fewer than 20.

1 set:

1:00 plank DB pull-throughs

1:00 calorie row

– Row with an s/m pace greater than 30

Warm-up (No Measure)

SPRINT START REVIEW | 3:00

Sprint start 3-4 hard pulls where the torso moves between leaning forward and vertical, but never back.

Sprint start The legs should almost, but never fully extend during the first 3-4 pulls.

Sprint start Muscle the handle with the arms as much as possible in the initial few pulls.

Sprint start After the 3-4 sprint start pulls, settle into a strong, but steady cadence.

WORKOUT PREP | 5:00

Every 1:30 for 3 sets:

50-m farmers carry

:20 row

Workout

Metcon (Time)

RX

For time:

1:00 max calorie row

150-m farmers carry (35/50 lb)

– Complete as many rounds as needed to accumulate 120/150 calories

Metcon (Time)

INTERMEDIATE

For time:

1:00 max calorie row

150-m farmers carry (20/35 lb)

– Complete as many rounds as needed to accumulate 100/120 calories.

Metcon (Time)

BEGINNER

For time:

1:00 max calorie row

150-m farmers carry (10/15 lb)

– Complete as many rounds as needed to accumulate 65/80 calories.

Post Workout Skill

Metcon (No Measure)

5 sets:

10 pike-ups on rower

:30 double KB front-rack hold