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