CrossFit 101 – Sunday, May 15th
9:00am – 11:30am
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: Deadlift 4 x (3/1)
- Perform 3 reps in the deadlift with a weight around 75% 1RM. Rest, then perform a single rep with around 85% 1RM.
- Go back to a set of 3 but add weight so it is heavier than your first set of 3. Then do a set of 1, adding weight to that rep also.
- Continue to add weight to each successive set of 3 and each single rep
- New to this movement – work technique with 5×5
WOD: Seventh Heaven
This is WOD #2 from Zone Games 3 and it was a FUN time ;). Check out MFT for scores to beat!
Rx: 7 minute time clock
- 800m run then in the remaining time an AMRAP of
- 10 burpee box jumps (20/24)
- 10 knees to elbows (Rx standard touch the elbow or forearm!)
- In this WOD, the 800m run is 2 x the 400m run course
Zone 3: scale kte to touching between elbow and armpit
Zone 2: scale box height and run distance (1x400m), double crunch sub for kte
Zone 1: scale as needed
Cash-Out: FTL stretch
