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Strength: Deadlift
5 x 5 reps @75%
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WOD: 12 Min AMRAP
10 Russian KB Swings 70/53
10 Box Over Jumps 24/20
CrossFit Hot Springs |
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Warmup: Line Drills, Light KB Swings and ankle/calf prep for jumps
--------- Strength: Deadlift 5 x 5 reps @75% --------- WOD: 12 Min AMRAP 10 Russian KB Swings 70/53 10 Box Over Jumps 24/20
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Saturdays Class times again for the Olympic Lifting Clinics are 8 AM to 9:30 and 9:30 to 11:00 AM. Again, please let us know if you're in town/available and will be joining us.
Just in case some of you didn't pay attention to the posts from the past few days to see the schedule for today (July 5th) and tomorrow (July 6th), we are closed today. I'll only be there to clean this morning and WOD myself. Due to many being away for the Holiday...tomorrow, Saturday the 6th...we will have two Olympic Lifting classes only. From 8 to 9:30 AM and 9:30 to 11:00. Please, as I said in Tuesdays post... let me know if you will be coming for either of the classes.
Sorry for the late post. Just got home and haven't even had dinner yet. Most all of you know what we're doing tomorrow and where we'll be already. For those that don't, we'll be at Lakeside High School Track at 8 AM. Please come early if you're bringing a friend...simply so we can familiarize them with what they'll be doing. Please be on time or early in general so we can attempt to divide up the teams pretty evenly as well.
Bring your own water. I'm not certain if the water fountains are on there at the track when school isn't in session. If you have batting gloves or workout gloves...they might come in handy for portions of the workout tomorrow. NO, there will be no bear crawls tomorrow or burpees! Warmup: 400 M Run...Shoulder/OH Mob -------------- AMRAP in 22 Mins40 Burpees 30 Shoulder to Overhead 105/75 30 Burpees 30 Shoulder to Overhead 20 Burpees 30 Shoulder to Overhead 10 Burpees Max Reps Shoulder to Overhead in remaining time... ------- "Shoulder to OH" simply means...anyway...anyhow...get the bar from your shoulders to the locked out overhead positioin. Friday, July 5th and Saturday July 6th.
Since we will have gone 4 days straight with Independence Day falling on Thursday, we will take an off day on Friday. Saturday we will be open for 2 classes. These classes will be geared towards Olympic Lifting skills and will be from 8 AM to 9:30 AM and then 9:30 AM until 11:00 AM. I realize even with it being a not typical holiday weekend, many of you will have prior obligations, with family and or simply be away for the weekend. Please let us know though if you will be in town and joining us for one of those two classes. I hope a number of you will be available. If you've not been to one that we've held previously, just ask anyone that has. It's quite beneficial. My apologies for not posting this more ahead of time. With everything going on these days, as I said in the post for the Independence Day Blast, the holiday snuck up on me. Warmup: Line Drills and Agility outside, Squat and Overhead Mobility, Burgener warmup ---------- 12 Round EMOM of: 1 Power Snatch + 1 Hanging Full Snatch (pause at bottom for 5 seconds) - Weight should be pretty challenging but still able to use great form. ---------- 5 RFT (30 Min Cap!!) 5 Hanging Power Snatch 135/95 30 Double Unders 20 1 Armed Kettlebell Overhead Squats 53/35 ------- For a number of you, the OH KB squats won't be a problem except for maybe how much weight you use. For many like myself, our lack of OH flexibility will limit how much we can hold OH. Watch the Youtube video below. |
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