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.
Over the next 11 week's we are moving into "GYMNASTY". You've asked for more time to get taught, drilled, and learn skills and we've heard. We also are going to be switching up with what our week looks like based off of your feedback of wanting more time to get taught, drilled, and learn how to move better in weightlifting. This new type of format will be run moving forward and we will make adjustments along the way as needed.
Thursdays will be traditional longer metcon days aka cardio.
Friday's will be all about weight lifting.
Saturday's will be partner WOD's.
In recent months, we’ve built a foundation.
We first addressed raw strength in the slow lifts.
We then took our efforts to barbell stamina and capacity building with longer WODs.
Returning to the Three-Headed Monster… we now will address skills.
“Gymnasty” plans to address our gymnastics skills that we are either lacking or want to improve on.
CROSSFIT
STRENGTH:
Spend 18:00 to build to a moderate.
1 High-Hang Squat Snatch
STIMULUS
We are building to a moderate weight.
Going from the hang, the bar may have a tendency to pull us forward.
To prevent that, keep a balanced foot and focus on getting the bar to move straight up instead of out.
MOVEMENT FOCUS
HIGH HANG SQUAT SNATCH
Keep the knuckles down when gripping the bar.
Hips go up, not out when sending the bar overhead.
Armpits facing the wall in front of you as you pull under and catch the bar.
Press against the bar as you stand up out of the bottom.
WOD:
For Time:
400 Meter Run --- 500m Row, 21 Burpees
400 Meter Run --- 500m Row, 15 Burpees
400 Meter Run --- 500m Row, 9 Burpees
200 Meter Run --- 250m Row, 9 Power Cleans 115/85
200 Meter Run --- 250m Row, 15 Power Cleans 115/85
200 Meter Run --- 250m Row, 21 Power Cleans 115/85
Notes:
This medium-long range workout alternates from running to bodyweight and barbell movements.
The manageable barbell weight and bodyweight stations will allow for consistent forward progress here.
Your score is the total time it takes to complete the workout.
GOAL: 12:00 - 20:00 CAP
SUBS
400 METER RUN
25/18 Calorie Echo Bike
200 METER RUN
12/9 Calorie Echo Bike
SWEATFEST
4 Rounds:
AMRAP 5:00
4 Single Alternating DB Power Snatches
8 Push Ups
12 Air Squats
100m Run
*Rest 1:00 between rounds
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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