Wednesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 8:00

On a 6:00 clock:

200-m run

then in the remaining time, AMRAP:

20 mountain climbers

15 alternating v-ups

10 jumping pull-ups

Skill

Warm-up (No Measure)

ROPE CLIMB PROGRESSION AND PRACTICE | 15:00

PROGRESSION FOCUS

Strict pull-up or ring row Pulling strength and warm-up pulling muscles.

Pull-to-stand Pulling strength and hand-over-hand coordination.

Foot hook Jumping up on the rope and establishing a foot hook. The athlete should be able to put weight on the hook.

Foot hook + 1 pull + re-establish foot hook The ability to loosen the initial foot hook, make one pull, and re-establish the foothold.

Rope climb Use the legs to help climb the rope.

Legless rope climb (advanced athletes) Keep the arms slightly bent the entire time and practice keeping your hands closer together.

Workout

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20:

800-m run

10 rope climbs (15-ft.)

– Partners run together and split rope climbs as needed.

Metcon (AMRAP – Rounds and Reps)

INTERMEDIATE

AMRAP 20:

800-m run

20 pull-ups

– Partners run together and split pull-ups as needed.

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 20:

800-m run

20 ring rows

– Partners run together and split ring rows as needed.

Stretch

Warm-up (No Measure)

2 sets:

:30 lacrosse ball foot roll/side

:30 sit and reach stretch