Tuesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

AMRAP 5:

Max calorie row

– At the start of every minute athletes perform: 20 shoulder taps (10/per side).

Warm-up (No Measure)

SHOULDER PRESS

Set-up:

1) Standing up tall with feet under the hips.

2) Bar in the rack position.

3) Hands outside the shoulders.

4) Full grip on the bar.

5) Elbows in front of the bar.

PROGRESSION FOCUS

Press Pulling the chin back and pressing the bar straight up.

Press Finish with the bar directly overhead.

Press Keep the bar as close to the body as possible while pressing.

Press Return the bar to the rack from overhead. Elbows stay in front of the bar.

Warm-up (No Measure)

SHOULDER PRESS WARM-UP

1 set:

6 shoulder presses

Workout

Metcon (3 Rounds for reps)

RX

3 rounds for reps:

2:00 pull-ups

2:00 shoulder presses (65/95 lb)

2:00 calorie row

– Rest 1:00 after each movement.

Metcon (3 Rounds for reps)

INTERMEDIATE

3 rounds for reps:

2:00 pull-ups

2:00 shoulder presses (55/75 lb)

2:00 calorie row

– Rest 1:00 after each movement.

Metcon (3 Rounds for reps)

BEGINNER

3 rounds for reps:

2:00 jumping pull-ups

2:00 shoulder presses (35/45 lb)

2:00 calorie row

– Rest 1:00 after each movement.

Post-Workout Strength

Metcon (No Measure)

For completion:

30 v-ups

30 tuck-ups

30 hollow rocks

Stretch

Warm-up (No Measure)

2 sets:

:30 forearm stretch

:30 child’s pose

:30 standing pike stretch