In case you didn’t know….Athletes don’t wear flip flops
There have been a few people asking about clinics on Sunday’s to help with their technique. So this Sunday (we will still have open gym from 9 to noon) from 9 am to 10 am I will run a virtuosity clinic. In a group of 10 or less we will go over the deadlift, sumo deadlift high pull and the clean. We will not be throwing around big weight, we will use a pvc pipe and a medicine ball, that is it. The goal will be to make you move better in each and every facet of these movements. We always need work on our position this is your chance to get some serious feedback on technique in a small group setting. If you want in, email community@crossfitfederalhill.com.
Strength WOD
Push Press 3/3/3/3/3
(do 85% of your 1 RM for all 5 sets take 60-90 seconds between sets.)
Front Squat- 1X5@70%, 1X4@80%, 1X3@85%, 1X3 @90%, 1X2 @90%
(a few people requested % to get a better idea of what weight they should be doing, so I will try to throw them in from time to time. Take the % of your 1 RM)
then
30 seconds of sit ups
30 seconds of holding the hollow position (hollow rock with no rock)
30 Seconds of rest
x 6
(no score)
Jenny showing off her ups and demonstrating how to jump for double unders! If you are working in DU’s take note of this jump!
Competitors WOD
(Try to warm up on your own before class this is a good amount to get through in one hour)
2 Squat Snatch OTMEM for 10 min
Stay with 65-75% of your 1 RM for the whole 10 min
Heaving Snatch Balance (pause in the bottom for 3 seconds)
2/2/2/2/2
(try to hit 90% to 100% of your 1 RM Snatch on your last set)
then
5 Hip and Back Extensions –
Watch the video and note the placement of her hip on the pad and the control of the movement- DEMO
10 Box Jumps (30/24)
15 GHD Sit ups
20 Ab Mat Sit ups
3 Rounds (not for time)