HYBRID OLY with Sammy, 7-9am.
ADVANCED OLY with Jim, 9-11am.
CROGA with Tim at 1pm.
Sign up for Liberty Barbell Club’s FIRST EVER Competition, the hookgrip Classic!
We’ve got a bit of weird schedule today due to this AWESOME event taking place at CFCC, check out MINDBODY for the full schedule of available classes!
Also, keep in mind, the 530pm class is open to 50 people and will be FREE for outside members of CFCC – MEET AT WASHINGTON SQUARE PARK!
Patti, the original supinated pull-up CFCC hero, climbs at TrapDoor Athletics Summer Camp.
SELF-MYOFASCIAL RELEASE: Lax Ball Feet, Lower Legs, Glutes, and Hamstrings, 8 minutes.
DYNAMIC WARM-UP: Review the drills for the squat clean.
SKILL WORK: Every minute on the minute for 10 minutes: 3 Squat Cleans. Begin at a load that is at least half of your clean max and work up as you are able. You may go up in weight as long as you are not failing the lift. If you fail a lift you must back down to the weight you used in the previous set. If you are feeling entirely unstable and are very new to the lift, take NO shame in simply completing this as a drill with PVC! Form matters SO much more than load here.
STRENGTH: Supinated Grip Pull-up, every two minutes for 16 minutes, a set of five supinated grip pull-ups (so, 40 total pull-ups).
- Your jumps for the Supinated Grip Pull-up if you are beginning with a lot of help with a band should be as follows (let’s say your best pull-up is a mini band pull-up (supinated grip): Begin with Average Band. If this set is a little slow on the fifth rep, do it again. If the second set is good, add 2.5-7.5lbs to the Average Band. Using the same rules (the set must be FAST, and feel strong), continue to move up to Light Band, and add the same (2.5-7.5lbs.) If you fail on ANY set, you MUST drop back down to the weight you successfully completed.
- If you are NOT beginning with a lot of help from a band (aka – you are beginning with a BODYWEIGHT set) – complete your bodyweight set before the timed sets begin and move up in 10% increments of your best weighted pull-up. Ex: if your best is 100lbs. x 1, begin with 10lbs. Your second set will be 20lbs., third set 30lbs., fourth set 40lbs., fifth set, 50lbs. and sixth set, 60lbs. If you can move up from here, continue to. If the quality of your set drops here (or of course if you fail – stop moving up!)
FOR QUALITY: 3 sets of 10 GHD Sit-ups (as you are able, slow the sit-ups down a bit – attempt to control the descent by staying tight in the trunk as much as possible), alternated with 3 sets of 10 STRICT Toes-to-Bar.
Everyone LOVES park workouts!
THE PARK CLASS at 530pm, to be Coached by Tim and Sammy:
If you have a friend that’s interested in CrossFit feel free to bring them to this FREE session! All are welcome!
DO NOT MEET AT THE GYM – MEET AT Washington Square Park – and please, hide your valuables. If you want to stop by the gym to leave them that is totally fine – but don’t leave them around while training at the park!
10 minutes of get there, say hello, do some warming up on your own.
10 minutes of sprint starting (lying starts, change in direction starts… )
A version of Monday’s WOD, but a little bit different… AMRAP in 15 minutes of: RUN 400m, REST, BURPEES. The score is BURPEES.
Followed by 10 minutes of 100% legit cool-down YOGA.