101 – Sunday, November 11th
1:00pm – 3:30pm
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
8. Clean
Price: Members $FREE$ / Non Members $40
* We will be capping the registrants at 15, make sure to register to save your space *
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 -Burgener Warmup
WOD – “Under Cover”
5 rounds of:
5 snatch (95/135)
50 Double unders
* You must do squat snatches unless you can show proficiency in the power snatch, ie – NO PRESSOUTS or catching the bar at full extension of the hips.
Games prep – Squat snatches!
Zone 4 – scale weight to 85/125
Zone 3 – scale weight to 75/115, scale double under reps as needed
Zone 2 – scale weight to 65/95lbs, scale to single skips (3:1)
Zone 1 – scale as needed
Cash Out – EMOTM complete 10 KB swings with a challenging weight (55/70 – RX) for 7 rounds
Zone 2 – scale weight as needed
Zone 1 – scale to 3-5 rounds
