Weekend In Review
Newest Level 3’s – Please join us in congratulating Courtney, Hilary and Mark on passing the level 3 test this weekend.
New You Challenge – Saturday we finished our third New You Challenge. This was by far our best group and many MANY of them (15 as of today) will be joining you in class this week. Please make them feel very welcome and included in our MVMNT community.
Bethany & Jason – They headed to Miami on Bethany’s birthday yesterday. They asked to give each of you a final Thank You for helping to change their lives. If you would like forwarding info, please ask.
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Intramural Open – Tonight, Team Captains will announce their team names and draft participating Level 4 members and coaches….via video. Immediately following the draft, teams will start wooing you to join their first to win our first Intramural Open. On Valentine’s Day eve. How convenient?
Remember, this year, rather than just seeing who wins the Open based strictly on performance, everyone can contribute to team scores simply by doing the workout. If you put an exceptional score one week, you can earn a few more points, if you do the workout in your best Mario costume, you can score even more points. We hope this alleviates some of the anxiety and pressure of the Open.
If you have to miss a workout because you’re away from the gym, no big deal. You won’t earn 1 point that week. But your teammates got you. And you won’t be the only one who has to miss.
For our newer members – The Open happens at our gym. You don’t have to go anywhere or do anything different than take class on Fridays. The Open workout that is announced on Thursday will be our daily training anyways. As always, the workout will be broken down by Level. You literally don’t have to do anything different to participate. Just plan to train on Fridays and you will contribute to your team. Easy and you will have a blast. Even if you still aren’t sure what we are talking about, it will make perfect since in 10 days.
10 Performance in the house – Come get your free sample & discount purchasing power on tonight from 5-7 with 10 Performance. Ben Williams, CrossFit Games Athlete, will be serving up vanilla and chocolate grassfed whey protein along with protein/carb recovery drinks. Bring your own blender bottle for best results.
Warmup
Dynamic Athletic Movement
Hip Mobility
Downdog Push-ups
Skill
5-10 Minutes
Levels 2-4
Barbell Snatch Progression
L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar
Levels 0/1
10 Turkish Getups (5 per side, alternating)
then go right into the Strength work.
Strength
Levels 3/4
18 Minutes total:
This segment is EVERY TWO MINUTES so you have to work quickly, and you should have a really solid idea of what you’re putting on the bar each set BEFORE you get started.
A. 6 Minutes E2MOM (3 sets)
5 Overhead Squats
Increase weight each set
B. 12 Minutes E2MOM (6 sets)
3 Back Squats
End at ~85%
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Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.
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Level 2
18 Minutes (first work set starts at 3:00, last work set is at 15:00)
E3MOM
3 Back Squats
Work up to ~85% of your 1RM
Levels 0/1
6-8 Sets
5 Double Kettlebell Squats
8 Jump Squats (no weight)
5 Hanging Knee Tuck (1 second hold at the top)
30 second Reverse Tabletop
Rest 1 minute
***For those of you who are more experienced but still haven’t tested for Level 2 yet, you may do an extra set or take a few minutes to practice pull-ups, handstands or another skill during the Strength segment of class, especially if you find yourself waiting around for the barbell people to finish their lifts.
Conditioning
“Snowflake”
EMOM 12 Minutes (6 rounds)
Perform one exercise the first minute, and the other exercise the next.
Levels 3/4
15 Wall Balls
10 Toes to Bar
Level 2
5 Toes to Bar (OR 10 Knees to Elbow)
15 Wall Balls
Levels 0/1
10 BF Situps
10 Wall Balls