HEYO! Registration for the CrossFit Total is now OFFICIALLY OPEN! Also, if you’re keen to flex your mental muscles a bit more at CFCC, check out Annie’s seminar on the 13th!
ONE HOUR OLY with Sammy, at 12pm.
CROSSFIT ENDURANCE (rowing will be sharing space with workout in the main room), with Liz, at 530pm.
CROGA, with Tim, at 530pm (in the gymnastics space).
FOUNDATIONS, with Liz, at 630pm.
GYMNASTICS with Sammy, at 730pm.
HYBRID/ADVANCED OLY with Jim, 530-730pm.
ADVANCED OLY with Jim, 730-930pm.
SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.
EMOM: A set of 5 pull-ups on the minute every other minute for 14 minutes (so, 7 total sets).
Pronated Grip Pull-up, every two minutes for 14 minutes, a set of five supinated grip pull-ups (so, 35 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!)
EMOM: Strict Press, every other minute for 14 minutes – so, 7 sets. If you can easily clean what you press, this will be from the floor. At the start of every interval you will complete 5 reps.
- Begin at 50% of your best press. So, if my best press is 110lbs., I will begin with a set at 55lbs. Move from there to 60% – in the current example, this would be 66lbs. It’s fine to round a number like this to the nearest easily loadable barbell weigh (so, on a men’s bar, perhaps 65lbs., on a ladies bar, 68lbs.) If 60% is still fast, continue to 70%, which is where things should begin to feel a little more difficult. In this case, 70% would be 77lbs. – or, on a men’s bar, 75lbs. – on a ladies bar, 78lbs. If 70% is fast, move to 75%. If 75% is completely doable, move to 80%. If 80% is fine move to 85% but move NO higher than this.
- If you fail at any set you are required to move to the previous percentage and stay there for the remainder of your sets. You may always move down in weight, but you may not move up.
METABOLIC CONDITIONING: 50 Toes to Bar for time. Every time you come off the bar you must complete a 150m run.
POSTURAL RESTORATION: If you have time AFTER the session, feel free to stay and lax ball your shoulders for 5 minutes.