Tuesday

25
Jul

Tuesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

1 set:

100-m jog

20 sit-ups

1 set:

100-m run

20 v-ups

1 set:

200-m run

10 burpees

Warm-up (No Measure)

TOES-TO-BAR

PROGRESSION FOCUS

Position on the pull-up bar Grip and active hang on the bar

Kip swing Fast transition between hollow and arch body positions

2 Kip swing + 2 knees above hips Knee up in the hollow position

2 Kip swing + 2 knees above armpits Aggressive press down in the back swing, lean back, and drive knees up

2 Kip swing + 2 knees above hips Knees up and extend legs towards the bar

Multiple toes-to-bar Continue to press down in the back swing of each rep

Workout

2021 – EVENT 10 (Time)

RX

For time with a partner:

30 toes-to-bars

1.5-mile run

30 toes-to-bars

1.5-mile run

30 toes-to-bars

– One partner works while one rests. Partition the runs and toes-to-bars as needed.

Metcon (Time)

INTERMEDIATE

For time with a partner:

30 knees-to-armpits

1.5-mile run

30 knees-to-armpits

1.5-mile run

30 knees-to-armpits

– One partner works while one rests. Partition the runs and toes-to-bars as needed.

Metcon (Time)

BEGINNER

For time with a partner:

20 hanging knee raises

1-mile run

20 hanging knee raises

1-mile run

20 hanging knee raises

– One partner works while one rests. Partition the runs and toes-to-bars as needed.

Stretch

Warm-up (No Measure)

2 sets:

:30 lacrosse ball foot roll/side

:30 sit and reach stretch