Register For Class: https://get.mndbdy.ly/6zAE4INHH6
As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.
CROSSFIT
STRENGTH:
Back Rack Reverse Lunges
On the 2:00 x 5 Sets:
Set 1 - 14 Reverse Lunges (7/side)
Set 2 - 12 Reverse Lunges (6/side)
Set 3 - 10 Reverse Lunges (5/side)
Set 4 - 8 Reverse Lunges (4/side)
Set 5 - 6 Reverse Lunges (3/side)
Notes:
Our day begins with some good unilateral strength work.
Choose weights that allow for full control through the full range of motion.
Don't slam your knee into the ground.
We want to complete all the reps on one side before beginning the other side.
MOVEMENT FOCUS
BACK RACK REVERSE LUNGES
We should be able to keep a verticle torso throughout the entire movement.
If our torso cannot stay upright throughout the movement, we've gone too heavy today.
When the bar is on your back, point your elbows to the floor and gently pull the bar down into your traps.
Take your lunge steps straight back so you don't have a "tight rope" type of lunge.
The front leg should be doing most of the work after the back leg gives the initial push off the floor.
SUBS
BACK RACK REVERSE LUNGES
Front Rack Reverse Lunge
Kettlebell on Back Reverse Lunge
Vested or No Weight Jumping Lunges
Double the Reps
WOD:
For Time:
90/60 Calorie Row --- 75/50 Calorie Bike --- 1,200m Run
21 Double Dumbbell Front Squats
21 Double Dumbbell Push Presses
21 Double Dumbbell Hang Clusters
Dumbbells: 50's/35's
GOAL: 8-18:00
SWEATFEST
No Class, next available class is tomorrow at 8:00am.
SweatFest is a 45 minute high-intensity cardio class. Workouts combine simple body weight, gymnastics, rowing, and light lifting movements for a high-energy workout. Short, sweet, super sweaty full-body workout! SweatFest is for everyone. No on-boarding or CrossFit experience needed.
Schedule
Monday - Thursday: 6:30pm
Saturday: 8am
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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