12/29/2019

Angelino CrossFit – CrossFit

NOTE

SUNDAY’S SCHEDULE:

— OLYMPIC LAB @ 8:30 AM

— CROSSFIT @ 9:30 AM

— WOD+STRETCH @ 10:30 AM

OLYMPIC LAB: A 1-hour weight lifting class dedicated to developing the two main Olympic lifts: the snatch and clean & jerk. The class will focus in detail on safety, technique, strength-building by working on drills, skill progressions, and accessory work. This class will help your overall performance by improving strength and power. This class is the perfect addition to any CrossFit program. IMPORTANT: It is highly recommended that you have at least 3-6 months of CrossFit and/or Weight Lifting experience to attend this class.

WOD + STRETCH: This 1-hour class combines the best of two worlds.. the WOD (workout of the day) and STRETCH!! The first 30-minutes of class you will partake in a group warm-up followed by the Workout of the Day (WOD) from the CrossFit class. Immediately after the WOD, you will be guided through a 30-minute stretch that combines traditional yoga poses with dynamic drills that will help increase range of motion and improve muscle elasticity — just what an active CrossFit Athlete needs!! All movements and poses are focused on the anatomy and alignment of the body and will help develop mobility, balance and strength which will compliment all types of movements that you will find in a CrossFit class.

OLYMPIC LAB

STRENGTH: Take about 30-minutes to complete the following.

A. 10-Minute EMOM: 1x Snatch Grip Deadlifts + 1x Hang Power Snatches + 3x Snatch Balances

— Go through the complex 1 to 3-times every 2-Minutes.

— Rep count will depends on weight.

— Focus on proper form and break up the movements correctly. Do not rush through them — take your time!

B. Push Jerks ** Record in Wodify! **

— Option #1: Find 1, 3, or 5-REP MAX

— Option #2: 5×1 @ 90-100%

— Option #3: 5×3 @ 80-90%

WOD: For Rounds and Reps ** SEE BELOW **

OLYST: Push Jerk (SEE OPTIONS)

OLWOD: Metcon (AMRAP – Rounds and Reps)

9-Minute AMRAP:

— 1x Bear Complex (Rx)

— 4x Chin-Over-Bar Pull-Ups (Scale 8x Ring Rows)

Barbell: Rx 95/65, +115/75

** PLEASE DO NOT DROP/SLAM THE WEIGHTS!! ** THANK YOU! **

CROSSFIT

STRENGTH: Take about 25-minutes to complete the following.

A. Sprints: 6x100m Sprints with 1-Minute Breaks. ** Record your best time in Wodify! **

B. Zercher Squats ** Record in Wodify! **

— Option #1: Find 1, 3, or 5-REP MAX

— Option #2: 5×3 @ 75% or More

— Option #3: 5×5 @ 70% or Less

WOD: For Time ** 8-Days of Hanukkah ** SEE BELOW **

CFWOD: 8 Days of Hanukkah (Time)

Complete Ladder For Time (Rx 75/55,+95/75)

1-2-3-4-5-6-7-8x of…

Power Clean

Front Squat

Shoulder To Overhead
** PLEASE DO NOT DROP/SLAM THE WEIGHTS!! ** THANK YOU! **

CFSTR: 100m Sprint (Time)

CFSTR: Zercher Squat (SEE OPTIONS)