April Fundamentals Registration

Ken crushing the Malden 5 Miler…..in 20 degrees

April Fundamentals
We understand that starting any new fitness routine can be overwhelming and somewhat intimidating. The goal of the CrossFit Southie Fundamentals Program is to eliminate your fears, introduce you to the CrossFit methodology, and have some fun – all while getting fitter.

Through eight 60-minute sessions, we will teach you how to move safely and efficiently through the most common movements you will encounter in our general CrossFit classes. At the end of the four weeks, you will have a strong understanding of the foundations of CrossFit, be ready to make the transition into general CrossFit classes… and be a whole lot fitter!

Class is held on Tuesday and Thursday nights from 7:00 – 8:00 PM beginning Tuesday April 5th! For more information and to register click HERE

Warm-up
With a Partner
Bike and Barbell
15|10 Cals*
-BB HH High Pulls
-BB SL DeadLifts
-BB Muscle Cleans

*22|15 Cals Schwinn

Mobility
Hamstring Stretching
Lower Back Opening

Strength
EMOM10
Mins 1-5 – 2 Power Cleans
Mins 5-10 – 1 Power Clean

Athletes – Use this time to Build to a Heavy Power Clean to prepare for the workout.

WOD (35 Minute Cap)
40|30 Calorie Bike
10 Power Cleans 155|105

-Rest 2 Minutes-

32|24 Calorie Bike
8 Power Cleans 175|115

-Rest 2 Minutes-

24|18 Calorie Bike
6 Power Cleans 195|125

-Rest 2 Minutes-

18|14 Calorie Bike
4 Power Cleans 205|135

-Rest 2 Minutes-

12|10 Calorie Bike
2 Power Cleans 215|145

Level 5- 155|105, 165|110, 175|115, 185|125, 195|135
Level 4- 135|95, 155|105, 165|110, 175|115, 185|125
Level 3- 115|75, 125|85, 135|95, 145|100, 155|105
Level 2- 75|55, 95|65, 105|75, 115|80, 125|85
Level 1- 65|45, 75|55, 85|60, 95|65, 105|70
ADV-185|125, 195|135, 205|145, 225|155, 245|165

Can sub Row or Ski = Same Cals

Extra Work
200’ Sandbag Carry (140/90)*
20 Toes To Rings
200’ Sandbag Carry
20 Toes To Bar

2:00 Rest

100’ Sandbag Carry (190/130)
10 ToesTo Rings
100’ Sandbag Carry
10 Toes To Bar

*If Scaling the weight try to make round 2 heavier than round 1

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