* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17

** Please be advised with Dani and Jade gone the gym will not be open all hours. We don’t run Open Gym anyway, but you can expect the doors to be locked in the afternoon. Gym will not be open until 4:00 PM on Fridays.

Pre Class:

1) 3-Position Snatch: 4 sets

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Order is High-Hang, Above the Knee, Floor. Only work as heavy as you can hold onto the bar for all reps.

2) Deficit Snatch Pull: 5 @ 90%, 5 @ 95%, 5 @ 100%

Rest 2-3 minutes between sets. Use straps if you need them/have them. Deficit is 2″.

WOD:

3a) Tempo Front Squat: 1 Rep EMOTM x 10 sets

Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Build as heavy as deemed fit. Movement should be 4 seconds down and then an aggressive drive back up.

3b) Tempo Back Squat: 1 Rep EMOTM x 5 sets

Warm-up as needed. Start around 70% of your 1RM Back Squat and climb. Build as heavy as deemed fit. Movement should be 4 seconds down and then an aggressive drive back up.

3c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x 6 sets

These should be done at an aerobic pace, i.e a rep every 2-3 seconds. Alternate minutes between traditional step-ups and lateral step-ups and over the box so that you’re alternating directions each rep. This should be a total of 3 minutes of each forward alternating step-ups, and 3 minutes of Lateral Over the Box Step-ups. Pieces 1a, 1b, 1c, should be done as one continual 21 minute piece.

4) 12-9-6 – AQAP:

Thrusters 155/105

Muscle-ups

Extra Work:

5) Glute Ham Raise: 4 sets of 6-8 reps

Rest 90-120 seconds between sets. Add load/assistance as needed/deemed fit.

6) Good Morning: 3 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

7) Sled Drag: 400m @ Bodyweight

Scale as needed to keep consistent momentum, there should be no stopping.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE