Input Received
The members have spoken! We put together the above schedule based on requests. We will run this schedule as a trial and see what works well/what does not! Please keep your feedback coming, and share your Zoom experiences with others!
Sign-In
We are asking all participants of Live Classes to use MindBody to sign-in. This will help us manage class size. MindBody will also show you the class schedule for the day.
Links To Sign-In
Meeting ID number: 504-063-0477
The Board
Announcing LIVE from 802 CrossFit East (not North).https://youtu.be/L56tHLDvOZI
The Strength
Shoulder to Overhead Complex
- Reps will vary depending on implements used. If you have a light weight dumbbell, choose 5 reps... if heavy, do 3.
- If using a DB, KB, or Odd object, perform all STOH reps on one side, then perform all reps on the other, BEFORE moving to the Rows.
- A loaded backpack will work great. Load with books, cans, water bottles etc. but be sure to secure load with a towel/blanket.
- Keep a proud chest and flat back on your rows, no matter what type you're doing. Not sure if you're flat? Set up a video and have a look!
https://youtu.be/xcOyDkF-v1Q
The Warm-Up
3 Roundshttps://youtu.be/TeZvTJFw7kU
The WOD
Weight SuggestionsRx:KBS: 70/55# or 50/35# DB with laced fingers to an OH positionSTOH: Barbell 95/75 with 12 total reps OR Dumbbell 50/35# 12 total reps (or 6 per side)Performance:KBS: 55/35# or 35/25# DB with laced fingers to OH positionSTOH: Barbell 75/55# or DB 35/25# 12 total reps (or 6 per side)Fitness:KBS: 35/25 - sub Russian Swings if need be OR 20/10# DB 12 total reps (or 6 per side) https://youtu.be/yXMeambNduo
The Extra Work:
Rx= Wall Walks (belly to wall)2 to 4 repsPer = 1/2 Wall Walk OR Pike HSPU 4-10 repsFitness = HSPU 4-10 reps with pillows stacked under head to limit range of motionhttps://youtu.be/ITIuI0ds0AQ
The Best Part...
https://youtu.be/C5RfBNCDEdA
