Wednesday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
1 set:
10 single-leg KB deadlifts/leg
20 alternating reverse lunges
:20 single-unders
1 set:
10 KB good mornings
10 box step-ups (20/24 in)
:20 double-unders or single-unders
Warm-up (No Measure)
KETTLEBELL SWING REVIEW AND PRACTICE
KB deadlift Maintain a flat back and drive the heels into the ground throughout the range of motion.
Single-arm KB swing Get momentum started using the lower body. Drive the heels down, stand up fast, and squeeze your glutes and thighs.
KB swing to shoulder height Push the KB away from the body with the hips and maintain neutral back position as the KB comes back down between the legs.
Full range of motion KB swings More aggressive drive with the hips and pull the KB down from the top of the swing.
Warm-up (No Measure)
MINI ROUND
1 set:
:20 double-unders
– Rest :10
:20 box step-ups
– Rest :10
:20 KB swings
Workout
Metcon (Time)
RX
5 rounds for time:
40 double-unders
30 box step-ups (20/24 in)
20 KB swings (16/24 kg)
Metcon (Time)
INTERMEDIATE
5 rounds for time:
20 double-unders
20 box step-ups (20/24 in)
20 KB swings (16/24 kg)
Metcon (Time)
BEGINNER
5 rounds for time:
40 single-unders
20 box step-ups (20 in)
15 KB swings (12/16 kg)
Stretch
Warm-up (No Measure)
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves