Friday: Video Time!

Friday: Video Time!

This. This. A thousand times…this.

A: Every 90 seconds (EMOM style) (7 sets total) ; (15 min for A)
Wave Loaded Front Squats
x3 2 1 3 2 1 1; no tempo.

Bx4: (12)
B1. Push Press x3 w/1 second hold overhead rest 30 sec
B2. GHD Raise x8-10; 2020 rest 30 sec

C. Prowler’ Fun’

Well it’s not ‘fun’…but you get the idea.

Note: For our Level 1&2 classes there is now ‘beginner’ rep schemes and ‘intermediate’ rep schemes – this way people who need to have more attention to basic CrossFit skills & movements can have this but also have proper rep ranges and time under tension for their current level of progression.

So now it’s perfect for anyone who is taking their very first class and for anyone who’s been around the block for a second.

PS it’s awesome.

Skill: Front Squat

Every 90 seconds (EMOM style) (7 sets total)
Wave Loaded Front Squats
Intermediate x3 2 1 3 2 1 1; no tempo.

Beginners: 90 seconds (EMOM style) (7 sets total)

5 4 3 5 4 3 3; no tempo.

Bx4

B1. Push Press

Beginners: x5 reps w/1 sec hold over head rest 30 sec

Intermediate: x3 w/1 second hold over head rest 30 sec
B2. GHD Raise

Int: x8-10; 2020 rest 30 sec

Beginner x5-7 reps 2020 rest 30 sec

C. Partner Prowler Pushes

Pre-Skill Structural; GHD Back Extensions (not raise) 5-10 reps x3 sets
Skill: Front Squat x3 reps; 31×1; work up to a heavy 3 rep set on this temp
WOD; 1 min per station rest 1 min after all stations are complete x3 sets
Score is combined reps + cals)

-Jump Rope (singles or doubles)
-Goblet Squat
-Lemon Squeezers
-Row for cal