8/27/2016

This upcoming Monday August 29th we will start another Fundamentals class at 6PM. Its a great place to begin your fitness journey if your on the fence about CrossFit. You will learn the fundamental movements of CrossFit along with some basic gymnastic movements and get an introduction to Olympic Weightlifting. If you are, or know someone who is interested, come see us Monday night.

Workout of the Day:

1) Coach Led Warm-up


2) In teams of 2 complete for time


400m Med ball Run as a relay 20/14 

then

150 Pull-ups

160 KB swings (Russian) 70/53

170 Calorie Row

180 Push-ups

then 

400m Med ball Run as a relay 20/14


Notes: 

     
  1. the runs are to be done as a relay. Partner “A” runs and when he/she gets back Partner “B” runs. 
  2. The rest of the movements can be split between partners as they see fit


3) Mobility/Stretching


Competition Programming:

1) Clean and Jerk - Work up to a heavy set of 5 Cleans plus Jerk (yes full lift and only Jerk the last rep of the five)


2) Clean complex -  5x2 of the complex 2 clean pulls + 1 Clean and Jerk using 75% of todays heaviest lift


3) For time complete 

50 KB snatches 25 reps each arm broken up however you need to 53/35

50 T2B

50 KB snatches 25 reps each arm broken up however you need to 53/35


4a) 4x15 GHD setup

4b) 4x20 Russian Twists using a KB AHAP


Alternate between the 2 resting 60 seconds between exercises 1:30-2:00 between rounds


5) Mobility/Stretching