It is open to everyone, a great class to spend more time on technique and form!
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.
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 2×10
Scap pull ups 2×10
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.
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 1×1 15# 🙂
9:30am CrossFit Class
20 Calf raise – leaning against wall
10 Alt Scorpion
10 Alt Runners Lunge
10 Inch Worm
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
Double Unders
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
Calf
Prone Shoulder
Bretzel
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.