Open Gym
The CrossFit Open begins on 2/24 We wanted to use the weeks leading up to it to re-introduce our Sunday Open Gym time slot, giving you a chance to practice some of the major movements we see each year. Each week we will have a highlighted movement that the coach will give instruction on, and Steve Burkert will be present to lead you through targeted mobility and a warm-up to compliment.You do not have to work solely on the specific movement we are presenting that week. You may utilize this time to work on something you missed that week, or something else you would like to get better at.These classes will be a trial run to see if re-opening Open Gym is something you would like to see in the future. Please note, the listed time slots are all that we are offering at this time (every other week). Sign-in on MindBody as usual. Hope to see you there!
The Board
You will notice we added a 4th level to the mix this week to add some Ring Muscle Up drills to the line-up.WHO should be doing RMU work?
- Those that have a solid understanding of the Bar Muscle Up drill work we have been doing.
- You don't necessarily 'have to' be able to do a BMU yet, but you SHOULD possess the strength TO DO ONE. Some individuals just haven't had the BMU 'click' yet, but they do possess the strength to do them. If you are unsure, please ask!
- Those that can do a strict ring dip. There's no point in doing RMU drill work unless you can do a deep ring dip. Try it out if unsure.
The Mobility
The Warm-Up
Level One and Level Two
Level One = Those working on Strict Pull-Up StrengthLevel Two = Those that possess Strict strength and would like to learn/get better at Kipping Pull-Ups
Level Three
Those that have mastered 10+ Kipping PU, CAN do Chest to BarJump to Hollow + Arch + Knees UpA more in depth look at today's drill work.... VIEW HERE
Level Four
WHO should be doing RMU work?
- Those that have a solid understanding of the Bar Muscle Up drill work we have been doing.
- You don't necessarily 'have to' be able to do a BMU yet, but you SHOULD possess the strength TO DO ONE. Some individuals just haven't had the BMU 'click' yet, but they do possess the strength to do them. If you are unsure, please ask!
- Those that can do a strict ring dip. There's no point in doing RMU drill work unless you can do a deep ring dip. Try it out if unsure.
The Met-Con
4 Rounds for Time of:Hang Power CleansDouble Undershttps://youtu.be/_7cpagB7WUg
The Finisher
https://youtu.be/C0IAcrQelzQ
