Friday the 4th
Don’t forget to sign up for Biomechanics of the Olympic Lifts!
Evolution’s seminar will include:
*an Olympic Lifting Functional Movement assessment to help lifters identify physical limitations in their ability to perform the O-lifts properly,
*offer solutions to improving mobility and technique, and
*a discussion of accessory lifts that will benefit the primary lifts.
Sign up Link:
CrossFit Bel Air – WOD
Chris’ Warm up (No Measure)
500m row or 400m run
10 Knee Hugs
10 forearm to instep
10 baby elephants
Length of the gym:
10 Air Squats
10 Light KB Swings then hold the Goblet squat for 30 seconds
(4 Rounds for reps)
Tabata x4 with 1 minute between each tabata
1- calorie row
2- KB Swimgs 1.5/1
3- DUs (jump rope)
4- Hand Release Burpees
Scoring- the lowest score of each 8 rounds. 1/2/3/4 coordinate with above exercises.
Do NOT pace yourself, the concept is to test your ability and see if you can maintain intensity for 20 seconds x8 rounds with 10 second rest…
It is OK to end up having a score of 1 because you “gas out” on a particular movement- this is an accurate test for next time versus pacing.
Complete 8 rounds of each movement then a 1 minute break to get ready for next 8 rounds of different exercise.
Large class will start at different exercise.