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CrossFit Foundations Seminar

CrossFit Victoria BC - Mehul's max DL
Mehul PR’n it with 355lbs

Sunday, August 23rd — 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

Register online (click on seminars tab) or in the gym

Today’s Workout:

Buy InDynamic leg warmup, then 5 minutes of SDHP technique with PVC pipe

WOD – “Road Runner”

Elite: For time

  • 800m Run
  • 30 Sumo Deadlift High-pulls 65/95 lbs
  • 400m Run
  • 20 Sumo Deadlift High-pulls 65/95 lbs
  • 200m Run
  • 10 Sumo Deadlift High-pulls 65/95 lbs

Zone 3: Scale SDHP to 55/75lbs

Zone 2: Scale SDHP to 45/55lbs

Zone 1: For time

  • 500m Run
  • 30 Sumo Deadlift High-pulls
  • 200m Run
  • 20 Sumo Deadlift High-pulls
  • 100m Run
  • 10 Sumo Deadlift High-pulls

* Scale SDHP weight as needed

Cash Out3 x 5 reps of barbell rollout;  then partner hamstring stretch

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