Saturday Class
On Saturday 8/28 we are hosting a CrossFit Level 1 Seminar Course. Because of this:
- There will be NO KIDS CLASSES meeting on this day.
- We will hold one, adult class at 9:00am at Fort Ethan Allen. We have made modifications to the WOD, so that we won't be rolling around in the dirt and long grass like we did the last time we were there. Please sign-in on MindBody as usual.
- Fort Ethan Allen is located off of Route 15, very close to the gym. VIEW DIRECTIONS HERE
- Please come prepared, and do not go to the gym before class. You will not have access to the gym, bathrooms, water etc.
The Board
The Mobility
The Warm-Up
Good Mornings (PVC)Snatch Balance
The Strength
Snatch Deadlift- picking the bar up, in your snatch start position. Wide grip, hook grip, butt down, lats engaged.Hang Power Snatch with Pause. When you descend to the hang, you will Pause at the top of the knee for 0:02 seconds. In this pause, you will make sure your shins are back, lats are engaged and you are ready to fire. Keep the bar close and push your feet into the floor HARD. Weight remains in your heels as long as possible before jumping and shrugging underneath the barbellSnatch with Pause. This time, our Pause will come as the bar is traveling UP. When you get to the hang (above the knees), Pause for 0:02, then hit all boxes stated above.Overhead Squat - This is part of the second strength. After you last Snatch, keep the bar in the air and go into your OHS.
The WOD
5 Rounds for Time:Power Snatch - bar starts on the ground, catch is above parallelBox Jumps - this is a big number. Pay attention and make every rep count!Ab Mat Sit-Up (AMSU)
