Wednesday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
PROGRESSIVE WARM-UP
1 set:
400-m run (slow)
10 single-leg toe touches/leg
10 lateral leg swings/leg
10 shoulder taps + 1 wall walk
1 set:
200-m run (moderate)
10 KB suitcase deadlifts/side
10 Cossack squats
10 KB floor presses
1 set:
100-m run (moderate)
100-m sprint (hard)
10 KB deadlifts
10 narrow-grip kip swings
Warm-up (No Measure)
KB SWING REVIEW
10 shoulder-height KB swings Chest stays high as the hips go back and shoulders reach forward.
7 single-arm KB swings/arm Squeeze the handle tight and pull fast with the shoulder to float the KB upward.
10 KB swings Biceps behind the ears at the top with the KB vertical.
Warm-up (No Measure)
MINI ROUND
1 set:
9 KB swings
200-m run (moderate to fast)
9 KB swings
Rest :30
9 single-arm swings/arm
200-m run (sprint)
Workout
Metcon (2 Rounds for time)
RX
3 rounds for time:
21 KB swings (16/24 kg)
200-m run
Rest 3:00
For time:
21 single-arm KB swings/arm (16/24 kg)
800-m run
Metcon (2 Rounds for time)
INTERMEDIATE
3 rounds for time:
21 KB swings (12/16 kg)
200-m run
Rest 3:00
For time:
21 single-arm KB swings/arm (12/16 kg)
800-m run
Metcon (2 Rounds for time)
BEGINNER
3 rounds for time:
21 KB swings (8/12 kg)
200-m run
Rest 3:00
For time:
21 single-arm KB swings/arm (8/12 kg)
400-m run
Post Workout Skill
Metcon (No Measure)
3 sets:
20 GHD hip extensions
20 GHD back extensions
Stretch
Warm-up (No Measure)
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)