* 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 Clean: 4 sets

Warm-up as needed. Rest 2-3 minutes between sets. Order is High-Hang, Above The Knee, Floor. Only work as heavy as you can hold onto the bar for.

2) Deficit Clean 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:

3) Front Squat: 5 reps Every 2:00 for 5 sets

Warm-up as needed. Start at at least 60% or heavier. Sets to be done at 0:00, 2:00, 4:00, 6:00, and 8:00

4) Barbell Split Squats: 7 reps/side Every 2:30 for 4 sets

This should be done as a continuation of your Front Squats. Perform all 7 reps on 1 leg before switching to the other. Sets should be done at 10:00, 12:30, 15:00, and 17:30.

5) AQAP:

400m Run

21 Overhead Squats 135/95

400m Run

21 Front Squats 135/95

400m Run

21 Back Squats 135/95

Extra Work:

6) Dumbbell Stiff Leg Deadlift: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible, but focus first on positioning and stretch.

7) Pendlay Row: 4 sets of 8 reps

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

8) Reverse Sled Drag: 8 x 50m

Heavy. Rest 60 seconds between sets.

9) 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