Sunday, July 11th — 9:00am – 12:00pm
Come learn the Elements of CrossFit!
This seminar will deliver a comprehensive understanding of the CrossFit program and can be seen as CrossFit 101. We offer a seamless integration into a group class where the concentration becomes more refinement of technique and development of athletic capacities.
1. Back Squat
2. Front Squat
3. Overhead Squat
4. Shoulder Press
5. Push Press
6. Push Jerk
7. Deadlift / Sumo Deadlift High Pull
8. Clean
Price: Members $FREE$ / Non Members $40
Remember that the seminar is not just for new athletes. The seminar is for all members to freshen up on your technique! If you are a new member, it is required that you attend minimum one Foundation Seminar within your first month of classes.
Today’s Workout:
Buy In – 4 rounds of: 1 hang power snatch, 2 snatch balances, increasing weight each round
WOD – Unnamed Dude – this wod name goes to the GUY who crushes it tomorrow!
this WOD has two parts –
- 5 x 1 hang snatch – build up over the sets to a heavy single rep in the hang snatch (it can be a power snatch or a squat snatch – stand up completely with feet beneath hips to complete the movement – Rx = NO PRESS OUT!).
- On an 8 minute timer, complete a 800m run then AMRAP of: 15 box jumps (20/24), 10 kbs (1/1.5pood), 5 ring dips
- Your score is your top weight in the snatch combined with your total reps completed in the 8 minute metcon
Zone 3: scale kbs as needed, assisted ring dips
Zone 2: scale ring dips to pushups
Zone 1: scale as needed
Cash Out – Coach – led stretches
Zone Gymnastics: Classes are at 10:30am & 7:30pm
- Skills: Pull-overs, P-bar swings, Levers (front& back), Cart-Wheels
- WOD: HSPU (30), In and Outs (25), Body Curls (15)
For more Information on the class and to sign up, click the link. https://crossfitzonex.com/gymnastics-zone
