Crossfit Zone Victoria BC, Vancouver Island

Sunday, February 21st - 9:00am - 12:00pm

Come learn the Elements of CrossFit!

This seminar will deliver a comprehensive understanding of the CrossFit program and can be seen as CrossFit 101. We offer a seamless integration into a group class where the concentration becomes more refinement of technique and development of athletic capacities.

1. Back Squat
2. Front Squat
3. Overhead Squat
4. Shoulder Press
5. Push Press
6. Push Jerk
7. Deadlift / Sumo Deadlift High Pull
8. Clean

Price: Members $FREE$ / Non Members $40

Register by emailing admin

Today’s Workout:

Buy In - Movement Warm-up:  3x forward run, side shuffle both ways, backpedal, butt kickers (rest between rounds)

and…

Thruster technique - focus on torso erect, knees pushed out, elbows in front of the bar

WOD - “Classic”
· Run 400m
· 15 thrusters 65/95
· 15 knees to elbows
· Run 400m
· 15 thrusters 65/95
· 15 knees to elbows
· Run 400m
· 15 thrusters 65/95
· 15 knees to elbows
· Run 400m

Zone 3:  Scale thrusters to 55/75

Zone 2: Scale thrusters to 35/55, sub hanging knee raises

Zone 1: Scale thrusters to ability and run to 200m, sub double crunch

Cash Out - Quad and hamstring stretching and rolling

Running WOD

20 to 30 min tempo or hill run or rest day

Please post in the comments when and where you are doing your run if you would like people to join you!

100 Day Burpee Challenge:

Burpees today: 66

Buy-in: 2211