Adrianna showing her amazing Snatch technique at the CF North van Oly comp – photo credit Real Xtreme Rx
Olympic Weightlifting 101 – Sunday, July 22nd
9:00am – 11:30am
Come freshen up on your Olympic Lifting Skills!
This seminar will deliver a comprehensive understanding of the of the Olympic Lifts that we do in CrossFit. This will also help offer a seamless integration into a group class where the concentration becomes more refinement of technique and development of athletic capacities.
1. Snatch
- Snatch Deadlift
- Hang Snatch
- Power Snatch
- Hang Power Snatch
2. Clean
- Clean Deadlift
- Hang Clean
- Power Clean
- Hang Power Clean
3. Skill Transfer exercises
Price: Members First time $FREE$ / After the first time $10 / Non Members $40
Register – use your Zenplanner login that was emailed to you
* We will be capping the registrants at 15, make sure to register to save your space *
Remember that the seminar is not just for new athletes. The seminar is for all members to freshen up on your technique! If you are a new member, it is required that you attend minimum one Foundation Seminar within your first month of classes.
Today’s Workout
Buy in- Team Med Ball relay race. Coaches, split the class up into groups of 3 athletes.
3 Rounds of:
200M Med ball run (14/20)
(rest while your team takes turns running)
WOD – “Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals
Cash Out – MWOD
* 5 way shoulder stretch
* couch stretch
