From May we will introduce a Gymnastics Skill for everyone to practice and improve on. It could be getting your first rep at a certain skill or it could be getting better at linking more reps. We would love to hear what skills you would like to learn and we will make a monthly plan to get everyone involved and get better at the gymnastics skills in CrossFit. There will be 3 different levels for each skill session so everyone have something they can work on. I.E. Bar Muscle ups are hard to get first up so Level 1 could be 5-4-3-2-1 Unbroken reps working on turning over with straight arms, Level two would be working on hip drive and turnover drills to get your first rep and Level 3 could be working on Hollow/arch and arm/pull up strength.
As you can see we will be catering for all strength and fitness levels. All we ask of you is to leave your insecurities at the door and try the progressions we come up with. No one will be judging you for not being able to do something. You are not defined by what you can’t do in the gym, so don’t worry about it if you can’t do something the first time you try it. Thats why we are here to help you. This is meant to be fun but challenging thats all.
Christian
Tuesday 090419
Strength: Deadlift
Light Warm up in 6 min:
Build to 75% for 3 reps
Heavy Warm Up in 6 min:
Build to 90% for 2 reps
Working Sets: In 10 min
3 x 2 @ 95%
MetCon: 3 RFT
8 KB Hang Clean & Jerk (Each Arm) 24/16kg
24 Goblet Squats
16 Push Ups
16 Pull Ups
