WEDNESDAY, MARCH 28TH 2018

CrossFit

UPDATES:

TO START 2018 RIGHT WE ARE GOING TO START OFFERING SKILL CLINICS ABOUT EVERY MONTH. THE PURPOSE OF THESE CLINICS IS TO BUILD UPON INDIVIDUAL SKILLS AND WORK THE PROGRESSIONS FOR THESE MOVEMENTS.

I AM LOOKING AT MAY 5TH FOR THE FIRST CLINIC:

THE SKILL WILL BE THE PULL-UP. THE CLASS WILL LAST FROM ABOUT 1-1 1/2 HOURS DEPENDING ON NUMBERS. PRICE WILL RANGE FROM $5-$10 DEPENDING ON NUMBERS AS WELL.

THESE CLASSES WILL BE IN-DEPTH CLASSES DESIGNED TO MAKE YOU SUCCESSFUL AT THE MOVEMENT DESIGNATED.

I WILL POST A SIGN UP AT THE GYM ON THE WHITEBOARD TODAY.

CLASS TIME WILL BE 11-1(APPROXIMATELY)

SKILLS HOMEWORK

THINGS TO THINK ABOUT AND WORK ON BEFORE CLINIC:

PULLUP:

PRIMARY MUSCLES USED: LATISSIMUS DORSI, BICEPS BRACHII, AND BRACHIORADIALIS

WHY IS THIS IMPORTANT: TO WORK THE MUSCLES YOU ACTUALLY NEED OF COURSE

THINGS I WANT YOU TO WORK ON BEFORE MAY 5TH:

1. STRICT PULLUPS 3 X PER WEEK. 3 X 8-10 REPS.

-REMEMBER LAT ACTIVATION INIATIATES MOVEMENT BEFORE THE ARMS BEND, AND HOLLOW POSITION IS MAINTAINED THROUGHOUT.

-USE WHICHEVER BAND ALLOWS THIS TO HAPPEN

2. HOLLOW HOLDS/SUPERMEN ON THE GROUND

* THERE IS NO NEED TO BE ON PULL UP BAR DOING ANYTHING ELSE, ESPECIALLY THE SWING. I WANT TO THE GAIN THE NECESSARY STRENGTH BEFORE WE EVEN SPEAK OF THE “KIP”

AS A GROUP I WILL BE INCORPORATING GRIP TRAINING AS WELL.

DURING OUR SKILL SESSION WE WILL DIVE INTO WHAT THE HOLLOW SHOULD LOOK LIKE EXACTLY AND THE KIP/BUTTERFLY AS WELL. THIS IS A PATIENT PROCESS SO BE PATIENT AND DO THE SMALL BORING THINGS FIRST AND YOU WILL BE MORE SUCCESSFUL.

Back Squat (4 X 1 )

WARM UP THE SQUAT THEN HIT 4 X 1 ACROSS THE BOARD SAME WEIGHT SOMEWHERE BTW 75-85%

Metcon (Time)

FOR TIME COMPLETE:

100 DOUBLE UNDERS

30 WALL BALLS (14/20)

20 SITUPS

30 WALL BALLS (14/20)

100 DOUBLE UNDERS

*THIS IS A SPRINT CYCLE

100 DU-100 SINGLES

WALL BALLS-USE LOAD THAT PROMOTES AS UNBROKEN AS POSSIBLE

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