Thursday 9/21/17

Thursday 9/21/17

Fear the Muscle-up – Need to step up your game for the next time Vorhandenheit rolls around??

All throughout the month of October, Coach Amelia, a recent graduate of the CrossFit Gymnastics Course, will be teaching us how to be like her. Join us every Wednesday night at 7 pm for dedicated sessions of gymnastic skills training. Each weekly session is aimed at all levels with progressions and drills for the brand new athlete to those of you hopeful to make it to the Games.

$25 per session or $80 for all 4 weeks!

Here is the main skill focus schedule. Each class will include a warmup, a variety of drills, progressions, one-on-one coaching and HOMEWORK. Videos are nice but dedicated hands on practice is best.

October 4th – Pull-ups
October 11th – Toes To Bar
October 18th – Handstands
October 25th – Muscle-ups (Recommended for Levels 2-4)

Masters Motivation Ellen is 64 years old and weighing in at 132. Earlier this week, she added 47 pounds to her total. Pure Female Badass.

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Level 0/1
3x
10 Swings
1/1 Getup

Strength
30 minute limit

Levels 3/4

Press
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
1 x 3 at 65%
5 x 5 at 75%

Level 2

Press
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 3 at 50%
2 x 5 at 65%
3 x 5 at 75%

Level 0/1

5x
5 Double Kettlebell STRICT Press
10 Push-ups
10/10 Single Arm Rows
30 Second Downdog Hold
Rest

Conditioning

“Vorhandenheit”

Levels 3/4
15 Minutes AMRAP
3 Muscle Ups (Bar or Rings)
6 Hang Squat Cleans
9 Jerks

L4 – 135/95
L3 – 115/75, kneeling/band assisted muscle ups OR 5 pull-ups + 5 dips

Level 2
15 Minutes AMRAP
5 Pull-ups
10 Box Dips
10 Double Kettlebell Clean and Thruster

Level 0/1
15 Minutes AMRAP
10 Ring Rows
5 Push-ups
5/5 Kettlebell Clean and Thruster