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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
Date
Workout
Sunday - CrossFit Chilliwack
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Sunday
Warm-up
1 ROUND (8:00 CAP)
1:00 Row EZ Pace
10 Alt. Lunges
10 Alt. DB Bent Over Row
10 Single DB OH Tricep Extension
:45 Tall Plank
Into…
1 ROUND
:45 Row Mod Pace
8 Alt. Step-Ups
8 Alt. DB Bent Over Row
8 Push-Up to Pike
8 DB Slides
Into…
1 ROUND
:30 Row Hard Pace
6 Box Jumps
6 Alt. DB Bent Over Row
6 Box Dips
6 Plank Rotations
Workout
Metcon (Time)
FOR TIME
1000/800m Row
50 Box Jumps (24/20)
30 No Push-Up Renegade Row (35/20)|(2015)*
20 Strict Ring Dips
750/600m Row
40 Box Jumps
20 No Push-Up Renegade Row
15 Strict Ring Dips
500/400m Row
30 Box Jumps
10 No Push-Up Renegade Row
10 Strict Ring Dips
*1 Rep = R+L.
(Score is Time)
KG DB: (15/10)|(10/7.5)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2...
FOR TIME*
2000/1750m Row
80 Box Jumps (24/20)
60 No Push-Up Renegade Row (35/20)|(2015)*
40 Strict Ring Dips
1500/1250m Row
60 Box Jumps
40 No Push-Up Renegade Row
20 Strict Ring Dips
1000/800m Row
40 Box Jumps
20 No Push-Up Renegade Row
10 Strict Ring Dips
*P1 works while P2 Rests EXCEPT on the Row. Each Row must be broken into 250m intervals. While P1 Rows P2 Hold a Tall Plank Position. All other work split as needed.
(Score is Time)
KG DB: (15/10)|(10/7.5)
Optional Finisher
Metcon (No Measure)
FOR QUALITY*
80-60-40-20
Bicycle Crunches
*After each set complete :45 Plank Hold.
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, June 05, 2022
Male Clients
Female Clients
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