Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Squatting Quad Clean Warm up (No Measure)
This must start directly on the hour. Please get your general warmup and crossover done before class.
Strength
3: Clean and Jerk (3×2+1 @ 80%)
Don’t know your 1RM? Work up to a moderately heavy weight, and then do 3 sets there.
Skill
4: GHD Situps (1-2 sets of 4-10 reps for practice only)
Video of Greg Glassman and Nicole Carroll instructing/demonstrating the movement: https://www.youtube.com/watch?v=Ufaa41nkIP8
These are very dangerous if you don’t do them properly and/or if you try to do them in big sets with limited experience or immature strength. These are in the WOD today for level four. However, I don’t want anyone Level 3 or below to do these during WODs.
In our practice, we will not ask anyone to go all the way down if they are not comfortable. We can provide support for anyone to go only halfway down if needed.
If you want to work up to doing these in WODs, you can do them in your warmup in small sets. Start with 2-3 sets of five. Increase reps gradually. Always ask a coach to watch your form.
5: Metcon (No Measure)
Russian Kettlebell Swing Practice/Technique work.
This is different than the kettlebell swings that we usually do (American Swing).
See a demo and instruction on the Russian swing from kettlebell expert Jeff Martone:
https://www.youtube.com/watch?v=uUpSFguwRQM
Conditioning
5: Metcon (3 Rounds for reps)
AMRAP in 4 min:
6 Hang Power Clean (115/75)
6 Ring Dips
Rest 2 min
AMRAP in 2 min:
Russian KB Swings (70/53)
Rest 2 min
AMRAP in 4 min:
3 Hang Snatch (115/75)
9 Abmat Situps
Level 4, do GHD Situps
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