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November Challenge – Day 5

Day 5: 30 Burpees

Image result for Crossfit Burpees"

By Lori|2019-10-30T19:23:04-07:00November 5th, 2019|Uncategorized|0 Comments

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Find Us

Address

2411 Old Crow Canyon Rd, Ste N

San Ramon, California

What is CrossFit & Getting Started

NEXT WOD

CrossFit - Sun, Apr 27

Monday 6:30pm is Beginners class starting 4/7.
It is open to everyone, a great class to spend more time on technique and form!

Warm-up

8:30 Am CF Academy

200m light jog or 350 M row

Tabata: high knees, butt kickers, jumping jacks, body weight good mornings - 20 sec each, 10 sec rest 1 time thru.

10 Leg Swings each leg - front to back and then side to side

10 Deep squats w/5 second hold - you can use rig to assist with hands lowering you down to below parallel if needed.

30 Glute bridges.

Skill Work

The Squat

Coach will break down the squat: how it's essential, how to set up properly for it, midline stability, squatting to a target - and if you're unable to squat, we will unwind the issue preventing it from happening.

Warm-up

CF Academy - OVERHEAD SQUAT warm up

10 pvc pass thrus - slow and controlled

10 pvc Overhead presses in a squat stance

Thoracic extension on Foam Roller 1-2 min total

Scapular Push Ups 2x10

Scap pull ups 2x10

Stick against rig OHS

Hands on the wall OHS

10 Min using a barbell from the rack working on OHS.

You cannot advance to using weight until coach has given you the clear. The purpose of this is to fine tune your technique.

Overhead Squat (1 rep max using exceptional form)

Whatever weight you are at when you complete your last OHS with exceptional technique is the weight you'll enter.

example - if you start with PVC, coach Ok's 5# bar, and then 15# bar but beyond 15# bar you cannot maintain proper form, you record 1x1 15# :)

Warm-up

9:30am CrossFit Class

20 Calf raise - leaning against wall

10 Alt Scorpion

10 Alt Runners Lunge

10 Inch Worm

EMOM

4 min EMOM

10 jump rope, 10 Wall Balls
5 Thrusters 45/35 (rx+ 75/55), 5 Hanging Knee raise (rx+ T2B)

1,2,1,2

Skill Work

Double Unders

Metcon (Time)

40,31,20,10

Double Unders

Wall Balls 20/14

THEN

hill 600

THEN

10-9-8-7-6-5-4-3-2-1

Thrusters 75/55 (rx+ 95/65)

Toes 2 Bar

24 Min CAP

Cooldown

Calf

Prone Shoulder

Bretzel

OPENING TIMES

Hours (Check Gym Schedule for Classes)

Weekdays Monday - Friday
5:30AM–8:30PM

Weekends Saturday - Sunday
7:00AM–12:00PM

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