Main – CrossFit

Gymnastics

Rope climb
Foothold technique
legless technique
modified off box, rope pull-up negatives and layback climb modifications
Practice climbing as few adjustments as possible
5 Minute 1 climb on the minute

Metcon (Time)

3 Rounds
15 Sumo …

Main – CrossFit

Power Clean + Front squat, Full clean (7 x 2)

Power clean + Front Squat
drop then
Full Clean

Air squat/ hand to hand swing/ v-up (Time)

For time
50 Air squats to dynamax ball
40 …

Main – CrossFit

No Classes. Crossfit Mobility seminar from 9am-4:30pm

From December 7, 2013

Main – CrossFit

Bench Press (5×5)

new set every 2 min
work up to a heavy set of 5

Warm-up (No Measure)

Reminder we have the Crossfit Mobility Seminar on Saturday December 7th and will be closed for the seminar.…

Main – CrossFit

Warm-up (No Measure)

Reminder we have the Crossfit Mobility Seminar on Saturday December 7th and will be closed for the seminar.

Muscle Up Progressions (No Measure)

20 Minutes
Muscle up
Progressions
– Hollow body
– Band kipping …

Main – CrossFit

Warm-up (No Measure)

Reminder we have the Crossfit Mobility Seminar on Saturday December 7th and will be closed for the seminar.

Overhead Squat (5×5)

work up to a heavy set of 5
new set every 2 minutes…

Main – CrossFit

Dip and Core (No Measure)

15 minute CAP
3 rounds for load and skill
5- Dips (weighted)
10- russian twists with D-ball (over and back =1)
5- Dips (weighted)
10- weighted sit ups (use DB or double …

Main – CrossFit

Hyperfit warm-up (long) (No Measure)

4 Rounds
:15 Low jump (onto 45lbs plate)
:15 Push-up
:15 Ab mat sit-up
:15 Alternating lunge
Then
30 Air squat w/ bands
20 Roll overs
30 Overhead pvc squats with bands…

Main – CrossFit

Turkish Get Up (10 x 2)

10 Minutes
every minute on the minute
1 Turkish get-up right/ 1 Turkish get-up left

Swinging Annie (Time)

50-40-30-20-10
Russin swing 53/35
Double Under
Ab mat sit up

…