Friday, 14 March 2014

CrossFit 101:  22 Rules to Avoid Being THAT Athlete - Kari Levine, CrossFit Surf City

WARM UP
• 12 minutes - Coach's choice of dynamic warm up and mobility drills.

BEGINNER WEIGHTLIFTING
1) Hang Squat Clean:  2 x 3
2) Halting Clean Deadlift (mid-thigh, 3 seconds) + Finish (high pull):  2 x 3
• Choose a weight that allows you to perform the first set of 3 reps of Hang Squat Cleans with perfect form and attempt to increase weights across all sets of both movements.

INTERMEDIATE WEIGHTLIFTING
1) 8 minutes to build to a Heavy Single Squat Clean – “Heavy Single” = Work up to your heaviest weight for this movement without any misses.
2) EMOM for 5 minutes:  1 Squat Clean @ Heavy Single weight from part 1.

CONDITIONING
AMRAP in 7 minutes:
2 Power Cleans @ 45% of Heavy Single weight from part 1 of “Weightlifting”.
2 Thrusters @ 45% of Heavy Single weight from part 1 of “Weightlifting”.
4 Power Cleans
4 Thrusters
6 Power Cleans
6 Thrusters
8/8
10/10… etc., increasing reps by 2 for both movements until 7 minutes expires.
• Posted score should be total combined reps completed in 7 minutes.