Monday 7-10-17

CrossFit Lifted – CrossFit

Metcon (No Measure)

10 minutes of skill breakdown:

Air squat

Backsquat

-foot placement

-depth

-chest up

-eyes forward/hands high

-knees out

-heels down

-proper racking/unracking

-proper bar/hand placement

NOTE: this will be remedial for most of you, but please dont dismiss it as useless or without value. So much of what we do revolves around technique. From the simplest air squat, to the most complicated snatch, technique and form are everything. If you pay attention, you’ll probably find something youve been doing wrong all along, which may help with that sorry back or achy knee problem you have when you get up in the morning. Soak in all the knowledge, get better, repeat.

Back Squat

Every 3 minutes for 9 minutes:

10 reps at 65-70%

NOTE: new members may choose to focus on air squat technique, or work on back squats with light weight and a training bar, at the coaches discretion.

Metcon (AMRAP – Rounds and Reps)

WOD movement demo, followed by

9 minute AMRAP:

10 wallballs (20/14)

10 HR Pushups

100 ft. Waiter walk (55/35)

NOTE: new members may choose to do air squats or med ball squats in place of wallballs if the technique is not working properly yet.

Metcon (No Measure)

2 sets:

25 partner med ball toss situps

Rest 1 minute

Partner with someone you dont know and introduce yourself.

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