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Components
Bench Press
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
Date
Workout
Thursday - CrossFit Chilliwack
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:15 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Thursday
Warm-up
JUMP ROPE WARM-UP
30 Singles
10 Singles Right Leg
10 Singles Left Leg
20 Singles Alternating Legs
10 Single, Single, High Jump
20 High Jumps
10 Single, Single, Double
:30 Double Under Practice
Into…
2 ROUNDS
7 Slam Ball Deadlift
7 Slam Ball OH Press
5 Slam Ball Ground to OH
7 Scap Push-Ups
5 Knee Push-Ups
Strength
Bench Press (12-10-8-6*)
Bench Press
*Start Moderate then build to Heavy.
(Score is Weight)
Workout
Metcon (AMRAP - Rounds and Reps)
2 SETS
AMRAP x 8 MINUTES
10 Double Unders*
15 Slam Balls (20/10)
10 Hand Release Push-Ups
-Rest 2:00 b/t Sets-
*Double Unders increase by 10 reps every Round.
10-20-30-40 etc.
**Restart the second AMRAP at 10 Dubs.
(Score is Rounds + Reps)
KG SB: (10/5)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 30, 2021
Male Clients
Female Clients
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