We are adding small elements to some of the classes for all you guys and girls who want to compete in CrossFit. There will be plenty of work in the normal classes but if you want to compete in CrossFit there are certain elements you will need to work on to be competitive. Those elements will be included gradually over this next training cycle. It is to be done after the class MetCon on the days you have time or during Open Gym. It is straight forward work and shouldn’t demand too much explaining.
We are adding these elements to help a small number of members who need the extra challenge. As we pride ourselves on being able to help all levels this goes both ways as in being able to help new members get into fitness and high level members wanting to take the next step. Keep training hard and we are looking forward to seeing some awesome results during this training cycle.
Christian
Tuesday 120119
Gymnastics Conditioning
EMOM x 12
Odd: 1-3 Rope Climbs
Even: 10-15 HSPU
MetCon: 3 RFT
40 Walking Lunges
30 Push Ups
20 Hang Power Cleans 40/30kg
10 CTB Pull Ups
Extra Competitor Work: 3 RFQ
10 Ring Dips into max Ring L-Sit Hold
30 sec Rest
10 Strict KTE
Rest as needed between rounds
