Get Primal - Sunday May 14th/17
Sunday Strength
Why should you do this class?
I created Strength & Conditioning class to give members a chance to get stronger using the base of press and Squat. We eliminate the dynamic ( Oly) lifts from this class and leave approx 45 mins to power lift on % work and then 10-15 minutes of conditioning work that again is just straight grunt work leaving the more complicated dynamic movements found in daily CrossFit classes to the rest of the week. What this class does is give a you the ability to move some heavy weight over set %'s and tough rep schemes and still have adequate time to rest recover before the metcon.The metcon is usually set to create solid strength work and over a medium time frame. We regularly dive into the strongman side of the time frames and we do not shy away from moving awkward objects to create stable, solid core strength. As we all know.. the toughest things to lift don't have handles and are not shaped like a barbell. So you will find yourself in awkward items and tough grunt work. Sleds, Bikes, Stones, Tires, Carries and Holds.So leave your gymnastic tights and Oly weightlifting shoes at home for this class. many Sunday's we are gonna be kicking off the shoes lifting bare foot, learning breathing exercises and spending extra time warming up. We are gonna Lift, High five, Yell and Pr, We are gonna grab a sled and go for a walk/Run, we are squatting, Benching and even some Deads. we will Strict press only... and we are definitely gonna be on a bike or ski! We are gonna be primal and care free and crank the metal or old school rap and possibly Swear and definitely sweat.So if you want a change of pace? Are you looking for some increases to your power lifts? or you just want to get sweaty and do some solid work... Then come hang out with us from 9-10:30am on Sunday's and luckily if you have an open morning... you can follow it up with mobility at 10:30am.
Sunday May 14, 2017
Group Warm Up
Focus:
Bench PressSh. PressBack Squat1x5 @ 50%1x3 @ 60%1x2 @ 70%1x1 @ 75%1x1 @ 80%1x1 @ 75%AMRAP @ 85%
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Workout Of the Day:
75 BACK SQUATS @ 225/155EVERY RACK (or Drop) 12/9 CAL ASSAULT BIKE SPRINT.
Cash Out:
Mobility.Check back each night at 8pm for the next days WOD.
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