25
Nov
26TUE19
Announcements
THANKSGIVING WEEK SCHEDULE:
WED 11/27: 4-5-6AM CLASSES ONLY
THUR 11/28: CLOSED
FRI 11/29: NOON ONLY
SAT 11/30 & SUN 12/1: CLOSED
CrossFit Reality – CrossFit
Warm-up
Shoulder Warm Up (No Measure)
2 Rounds:
200m Run
10 Kipping Bar Swings
20 sec Bar Hang
15 Pass Throughs
50′ OH PVC Walking Lunge
15 Banded Pull Aparts
8 Burpees
SKILL DEVELOPMENT
Handstand/Toes to bar (E90sec x 12 – Score is total T2B)
1 – 50′ Handstand Walk
2 – 14 Toes to Bar
Scale for HS walk
– kick to hs try to walk, if you fall take a big step and continute to try
– kick to hs to wall, practice holding
– bear crawl
Scale for Toes to bar
– kipping straight leg raise
– kipping knee raise
– hanging knee raise
Weightlifting
Snatch Complex (E90sec x 7 )
2 Snatch Deadlifts
1 Snatch High Pull
1 Squat Snatch
Focus on pushing through the floor with the legs
– keep chest up in the deadlift