Tuesday

19
Sep

Tuesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 8:00

AMRAP 5:

20 jumping jacks

10 sumo deadlift high pulls (empty barbell)

10 push-ups to down dog

10 push presses (empty barbell)

Warm-up (No Measure)

ROWING TECHNIQUE PRACTICE | 6:00

2 Sets x :20 fast pull, slow return: Demonstrate a fast pull and then a controlled return to the catch position. The return to the catch should take twice as long as the pull.

2 Sets x :20 upright torso: Demonstrate rowing without the arms. Athletes will start from the catch with straight arms, drive with the legs while keeping their chest up, and then lean back slightly to finish the pull.

2 Sets x :20 level hands: Demonstrate keeping the hands at the same height throughout the stroke. Make sure the hands finish with the handle touching between the ribs and belly button. Make sure the handle starts with arms straight and just past the toes.

Strength

Shoulder Press (2-2-2-2-2-2-2-2)

8 sets for load:

2 shoulder presses

Workout

Metcon (Time)

RX

2 rounds for time:

27 push presses (75/115 lb)

38/54 calorie row

Metcon (Time)

INTERMEDIATE

2 rounds for time:

27 push presses (65/95 lb)

38/54 calorie row

Metcon (Time)

BEGINNER

2 rounds for time:

27 push presses (empty bar)

38/54 calorie row

Stretch

Warm-up (No Measure)

2 sets:

:30 alternating scorpion stretch

:30 forearm stretch/side