Thursday 4/30/15

Thursday 4/30/15

Yoga and Level Testing this weekend. If you are planning on level testing, the first test is signing up. Please help us provide the best test possible by signing up in advance. It allows us to plan the test out as well as our LIVES. Registration is REQUIRED for testing. Tell your buddy that waits until the last minute or just never signs up, that YOUR test may be cancelled if not enough people are signed up in advance. But what I’m really trying to say here is: SIGN UP…right HERE.

Tribe shirts***Olympic Weightlifting***

Here are the official deets:

Classes are included in unlimited memberships. $50 per month as a program add on for other members. $100 per month for non-members. 

The program is limited to 6 athletes per month. That means you must email ivy@crossfitonthesquare.com by 5pm, Tuesday, May 5th to secure a spot in class. Drop-ins are NOT allowed in this class. You must be committed to training 2-4 times per week. You will see significant improvement. You will be written a custom program. You will be part of a team.

Warmup
Dynamic Athletic Movement
Hip Mobility Series

Levels 2-4
Clean Progression
Practice movements from the barbell complex with empty bar/light weight

Levels 0/1
10 Downdog Push-ups
Practice movements from the kettlebell circuit with light weight

Conditioning

“The Smooth and the Striated”

Levels 2-4
Barbell Complex – 5 Rounds/8 Reps of each movement
Alternate each round with a partner (2-3 people per bar)

Clean Pull
Hang Power Clean
Front Squat
Split Jerk (4 per side)
Good Morning

The barbell complex should be performed with the same load for all 5 rounds. If you did it last Friday, base your working weight off of that (either add 5-10# or stay at the same weight if you need to). Otherwise, use your notebook and the warmup to gauge an appropriate weight. This rep scheme is extremely challenging. Each round is one unbroken set. If you can’t finish all 40 reps, your score is 0 for that round. There are to be NO broken sets–once you put the bar down, it is your partner’s turn. If you change the weight on the bar between rounds, your load score is 0. Post total completed rounds and the load on the whiteboard (e.g. 5/135).

Levels 0/1
Single Kettlebell Circuit – 5 Rounds/5 Reps per hand unless otherwise noted
Rest about 20 seconds between exercises.

Swing (10 with 2 hands)
Clean and Press
Swing
Clean and Front Squat
Swing
Get-up (one on each side)
Swing
Clean and Lunge
Swing (10 with 2 hands)

Rest 2 minutes before the next circuit.