…and now back to our regularly scheduled program

Now that we’ve shaken off the holidays and interruptions to our routines and schedules, we can get back to the consistency that we need.

Two of our most successful programs here at CrossFit High Voltage are our weekly CrossFit Kids, and Olympic Drills for Skills program.

…and both are back to their regularly scheduled day & time for 2016!

CrossFit Kids is:

  • Thursdays 3:30-4:15pm
  • Saaturday 9:00-9:45am

Not a kid?  Not a problem!  We have something special for you too!

Our ultra popular Olympic Drills for Skills class is EVERY SATURDAY @ 10:00-11:30am.

This class has no WOD or metabolic conditioning portion, and is instead a class just focusing on the techniques and skill progressions for the snatch, clean, & jerk.

During this 90 minute class, we’ll focus on just one lift at a time.  Usually the first 60-70 minutes involves different drills to just hone in portions of a lift.

For instance with the clean, there would be 4 drills involving the techniques to efficiently move the barbell first from the ground to the knee, then just the knee to the hip, then creating power and momentum from the hip to the top of the triple extension, and finally from the top of the extension to the receiving position.

These movement are drilled in repeatedly, but thoughtfully, with the expert supervision of our two resident Oly lifting experts, Coach House & Coach Felix.

The last 20 minutes of class gives athletes the opportunity to put all of the portions together in the compete lift, and refine their transitions and fluidity as they try to link it all up.

If you struggle with your Oly lifts, I really can’t recommend this class highly enough!  It’s no additional cost to you as long as you have an Unlimited membership!  Not unlimited?  No problem!  You can just “add a class” at our kiosk!

Give it a try and it’ll become your favorite class of the week!

Regular schedule Saturday with Shred Sesh & Kids @ 9am, Oly @ 10am.  Energizer on Sunday @ 10am.


Friday’s Training:

CrossFit:

This PARTNER WOD may be done with DUMBBELLS OR BARBELLS depending on comfort level and proficiency.

“FLYING V” – FOR TIME:

Only 1 partner works at a time, and must complete the entire rep set before resting. Partners will MIRROR each other – so they will end up completing the same amount of work. Rest time is built in:) For example: Partner 1 does first set (1 Rope Climb); then rests while P2 does the same set (1 Rope Climb). Then move on to exercise 2, etc. until list complete.

1 Rope Climb
5 Ring Dips
10 Pull Ups
15 Push Ups
20 Bar-Hop Burpees
15 Power Cleans (95/65#)* Scale up or down (Adv. 155/115#)
10 Push Press
5 Thrusters
1 Rope Climb
5 Thrusters
10 Push Press
15 Power Cleans
20 Bar-Hop Burpees
15 Push Ups
10 Pull Ups
5 Ring Dips
1 Rope Climb

Fusion (6:30pm):

PICK ONE: ROW OR BIKE:

This will be your base movement for 30 MINUTES. Start on the Row/Bike and only leave at designated times to complete other work, then return immediately to Row/Bike.

At 2:00, do 20 Burpees.

At 6:00, do 20 Box Jumps / Step Ups.

At 9:00, do 20 Sit Ups.

At 12:00, do 20 DB Push Ups.

At 16:00, do 20 Alt. DB Lunges.

At 19:00, do 20 Sit Ups.

At 22:00, do 20 DB Push Press.

At 26:00, do 20 DB Squats.

At 29:00, do 20 Sit Ups.

momWOD:

A: Gymnastics Skill Work – L1 Pull Ups and L1 Dips:

3 SETS:
A1: Tempo Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Static Hold at top of rings – full extension x 30 Sec; 30 sec rest (work on amsap stability hold)
A3: Hanging Bent Knee to L-Sit x 10 reps; 30 sec rest

B: WOD – FOR TIME (OR AS FAR AS POSSIBLE IN 20 MINUTES):

50 WALL BALL SHOTS
400 M RUN
30 KB SWINGS
200 M RUN
10 BURPEES
200 M RUN
30 KB SWINGS
400 M RUN
50 WALL BALL SHOTS