Tuesday

30
May

Tuesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC PARTNER WARM-UP

1 set:

P1: row

P2: 20 box step-ups (10/side)

1 set:

P1: row

P2: 15 box jumps

1 set:

P1: row

P2: 10 box jumps (increase height)

Skill

BOX JUMPS (Distance)

5 sets of 3 reps for max height

Rest as needed between sets

Warm-up

Warm-up (No Measure)

CALORIE ROW REVIEW

Set 1:

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

15 Pulls on the rower (Easy pace)

Set 2:

• At an 18-20 Strokes per minute pace, notice your calories/hr. It should be a lower number..

15 Pulls on the rower (18-20 Strokes per minute pace)

Set 3:

• At a 22-24 Strokes per minute pace, notice your calories/hr. 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 (22-24 Strokes per minute pace)

Set 4:

• At a 26-30+ Strokes per minute pace, notice your calories/hr. 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 (26-30+ Strokes per minute pace

Workout

Metcon (AMRAP – Rounds and Reps)

RX & INTERMEDIATE

AMRAP 12:

9/12-cal. row

24 sit-ups

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 12:

9/12-cal. row

15 sit-ups

Stretch

Warm-up (No Measure)

Accumulate:

1:00 cobra stretch

30 Superman arch-ups