Tuesday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP
1 set:
:30 bike (easy pace)
10 alternating Spiderman stretch
10 staggered-stance good mornings/leg
1 set:
:30 bike (moderate pace)
10 leg swings/leg (front and back)
10 good mornings + hop
2 sets:
:20 bike (fast pace)
5 Kang squats
Warm-up (No Measure)
DB DEADLIFT PREP AND LOADING
3 sets:
8 DB deadlifts
WORKOUT PREP
2 sets:
:20 DB deadlifts
– Rest :10
:20 bike
– Rest :10
Workout
Metcon (AMRAP – Reps)
RX
7 rounds for reps:
15 DB deadlifts (35/50 lb)
1:00 calorie bike
– Rest 1:00
Metcon (AMRAP – Reps)
INTERMEDIATE
7 rounds for reps:
15 DB deadlifts (20/35 lb)
1:00 calorie bike
– Rest 1:00
Metcon (AMRAP – Reps)
BEGINNER
7 rounds for reps:
15 DB deadlifts (10/15 lb)
1:00 calorie bike
– Rest 1:00
Post-Workout Strength
Metcon (AMRAP – Reps)
5 sets each with a partner:
:45 DB front-rack hold
Max GHD sit-ups
– P1 holds the front rack while P2 performs max GHD sit-ups. Partners switch after :45.
Stretch
Warm-up (No Measure)
2 sets:
:30 leg swing (across body)/leg
:30 sit and reach stretch