Second to last OnRamp/CF 101 class…!
We will do a quick Clean Review and then build on the air squats you all have been learning and loving oh-so much!
Front Squat, back Squat… and then the final skill learned on this day is one of the most challenging lifts we do in CF.. the overhead Squat.
10 Back Squat
10 Front Squat
5 OH Squat
Three more days of OnRamp/CF 101. Finishing out the week strong is critical as we are going to be putting everything we have learned over the last few weeks together in more complicated lifts. Some you will see regularly in WODs… Others rarely, but you need to know what they look like and the mechanics of them to be fundamentally sound.
We will briefly review Wall Balls and then get straight to business.
10 Power Clean
10 KB Clean (5 each arm)
Folks – no formal class today. Please treat this as a recovery day. If you want a WOD, then do the following -
600M run (3 laps around garage 8th deck)
For recovery, keep a nice steady pace; for performance, get after it!!
Hope everyone is recovering from SPINFIT yesterday…I know my quads will need a couple of days to heal up! So, today we will go easier on the legs.
Meet out in the garage at 1200. I may be late due to an offsite meeting at 1000, but I should get out there by 1220, so please warmup on your own if I am not there.
jog to garage or two laps
mobility/calisthenics (do the shoulder stretches with the band)
3 rounds – 10 PVC shoulder press, 10 pullups, 10 lunges
WOD: 5 x 5 shoulder press
In between each set of shoulder press, do 10 hanging leg lifts into an L-sit hang (hnag from a bar and bring your legs up into an “L” and then back down.
If we have enough time, we may do an extra credit METCON.
Medball Clean Review
Then we will dive right into the following:
4 rounds for time:
10 wall ball
15 KB Swings
20 Double Unders
Cash Out TBD
No instructors available tomorrow, however here is your WOD.
5 Pull Ups
10 Med Ball Cleans
15 Bar Lunges
Push Press (95/65)
Please note the earlier time – 1100! As posted last week, we are combining our CrossFit class with the spin class today! Meet in the spin room. If you don’t know how to setup you spin bike, please be there 5-10 minutes early.
~15 minutes spin, then
~10 minutes spin