Hi Team,
We have another Foundation Seminar coming up this weekend! Come join Lucas and learn all the basic movements or refine your technique.
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.
Sunday, November 14th — 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
Other:
- Wall ball
- Kettlebell swings
- Kipping pullups
- Rowing
Price: Members $FREE$ / Non Members $40
IMPORTANT:
ONLY one class tomorrow at 5:30pm!!! All other classes have been cancelled!!!
Today’s Workout:
Buy-in: 4 rounds of – 10 squats, 10 kbs, 10 double crunch
Technical WOD: Hang Power Snatch Basics
Part 1: Hang Snatch Pull 4 x 6 (bar to no more than 60% 1RM)
- bar starts at knee height, shoulders in front of bar
- slow pull pockets, torso straightens, powerful “pop” to propel bar upwards
- elbows high and wide, bar as close to body as possible
Part 2: Hang Power Snatch 6 x 6
- bar starts at knee height, shoulders in front of bar
- slow pull pockets, torso straightens, powerful “pop” to propel bar overhead
- work on keeping bar close to body, no early arm bend, fast flick overhead
*Athletes with experience in this lift can transition into a hang squat snatch*
Cash-out: Winter Challenge event 2 – 3 rounds for time of 15 wallballs (14/20), 10 burpees
- Wallballs MUST hit the dot – exactly the dot, not above, to the side, and certainly not below. In the Winter Challenge we had to hit a 2 x 6 beam suspended at 10′, hitting the dot will closely replicate that.
- All Wallballs must be caught and controlled to count, including the last one
- Burpees must finish with hands touching overhead, ear visible in fron of arm and eyes looking directly level at the wall
- In the challenge there was a 5 minute time limit so keep that in mind
Zone 2 – scale wallballs to 10/14
Zone 1 – scale workout as needed
