It’s All In The Hips

Aug 15th, 2018

Category: CrossFit

It’s All In The Hips

Talia


Our Quarterly Fundamentals Class is BACK in September!
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!

Please Note: These sessions happen quartley
-September
-January
-April
-June
Don’t miss out!!
Click Here for More Information & Sign Up!

Beantown Barbell Bash!
Beantown Barbell Club will be hosting a Sanctioned Weightlifting Meet on Sept 9th. The meet will be beginner-friendly with first-time lifters having the option to lift without a singlet if they do not yet own one. It will also include an adjacent festival with vendors, food trucks, and craft beer from Bent Water Brewing Company. This will be a fun event for lifters of all levels!For more information on registration visit their Facebook Invite HERE

Warm-up
2 Rounds
Run 200m
10 BB Bent Over Row
*Add Weight Second Round
10/8 Calorie Bike
10 Banded Lat Pull Down in Hollow Hold https://www.youtube.com/watch?v=FVjtOSA-dz8
*Scale with knees tucked into chest. The further away from the pull up structure the more difficult it is.

Skill
Bar Muscle-ups
Chest to Bar Pull-ups

CF Games Master’s Final (12 minute Cap)
7 Bar muscle-ups
7 Chest-to-bar pull-ups
7 Chin-over-bar pull-ups
21 Thrusters (95, 65)
5 Bar muscle-ups
5 Chest-to-bar pull-ups
5 Chin-over-bar pull-ups
15 Thrusters
3 Bar muscle-ups
3 Chest-to-bar pull-ups
3 Chin-over-bar pull-ups
9 Thrusters

Neal Maddox (40-45) 3:38
Karen Mccadam (40-45) 3:54

Level 3- 5-4-3 Reps on gymnastics
Level 2 Option
14 Chest-to-bar pull-ups
7 Chin-over-bar pull-ups
21 Thrusters (75,50)
10 Chest-to-bar pull-ups
5 Chin-over-bar pull-ups
15 Thrusters
6 Chest-to-bar pull-ups
3 Chin-over-bar pull-ups
9 Thrusters

Level 1 Option
21-15-9
Chin-over-bar pull-ups
Thrusters (55,35)

WOD 2
40/30 Cal Bike
40 Box Jump Overs
600m Sprint

Extra Work
For 10 Minutes
E2MOM
3 Squat Snatches
1 High, 1 Above the knee, 1 Mid Shin
reset for each Snatch
followed immediately by EMOM7
1 Squat Snatch

DISCUSSION 4 Comments

  1. Ryan Gould 08/16/2018 at 3:50 am

    Bench press work (bar and DB)

    WOD1: DNF
    WOD2: 7:27 Rx

  2. Trevor 08/16/2018 at 12:34 am

    Pre Class Front Sq
    4×10 ascending: 135/145/155/165

    WOD1: 9:09 Rx
    WOD2: 8:37 Rx with some major calf cramps

  3. Campbell 08/15/2018 at 10:44 pm

    Wod 1: 4:03 Rx

  4. Sean Flannery 08/15/2018 at 10:18 pm

    Extra: 115-145#
    145-175#
    WoD 2: 7:18 Rx