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Components
Metcon
Deadlift
Metcon
Deadlift
Settings
Location
(All)
Crossfit Chilliwack
Program
CrossFit
Olympic Lifting Skills
Open Gym
Yoga Drop In
Date
Workout
Saturday - Crossfit Chilliwack
Class
(All)
CrossFit: 8:30 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Saturday
Warm-up
ON A 5:00 RUNNING CLOCK..
:30 Alt. High Knees
5 Scap Pull-ups into 5 Kipping Swings
:30 Alt. Butt Kicks
5 Renegade Rows
:30 Double Unders / Double Unders Attempts
5 Strict Pull-ups
:30 Alt. Knee Hugs
Workout
Metcon (AMRAP - Rounds and Reps)
1.) AMRAP x 20 MINUTES*
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100m Sprint
*For the AMRAP, rest 1:30 after each full round.
(Score is Rounds + Reps)
Immediately Into Part 2...
Deadlift (1-Rep Heavy )
Deadlift
2.) ON A 10:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Deadlift
(Score is Weight)
Partner Workout Option
Metcon (AMRAP - Rounds and Reps)
IN TEAMS OF 2...
1.) AMRAP x 25 MINUTES
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100m Sprint
(Score is Rounds + Reps)
Immediately Into Part 2...
Deadlift (1-Rep Heavy)
Deadlift
2.) ON A 10:00 RUNNING CLOCK...
Both Partners build to a Heavy 1-Rep Deadlift**
(Score is Combined Weight)
*For the AMRAP, P1 works while P2 rests, switching after a full round is completed.
**For the DL, partners share barbell and add up combined heaviest weight.
***Workout inspiration from Hero Workout 'SCOOTER'
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, February 26, 2022
Male Clients
Female Clients
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