Wednesday 9/20/17

Wednesday 9/20/17

Get Gymnasty – 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)

Warmup
Run to Sessions
Hip Mobility
10 Downdog Push-ups

3x
10 Swings
1/1 Getup
20 yd Bear Crawl
20 yd Spider/Crab Walk

Conditioning
“Another Anthem”

Levels 2-4
24 Minutes E4MOM (6 rounds)
5 KB Push-ups (both hands on KB, lower down until sternum touches hands)
10 Goblet Squats
15 Swings
200 yd Run

L4 – 24/18
L3 – 22/16
You should aim to finish each round in under 2 minutes.

Levels 0/1
5x AFAP
200 yd Run
10 Push-ups
10 Goblet Squats
10 Swings

Durability
3x
60 sec Farmer Walk (for distance)
Rest