January Fundamentals Special!

Dec 11th, 2018

Category: CrossFit

January Fundamentals Special!

John

Fundamentals is BACK in January!
Start the new year off with our Fundamentals program!! 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!
Click Here for More Information & Sign Up

Warm-up
– 5 Minute Dynamic Warm Up
– Calf/Ankle Mobility

Then pistol progression:
20 Alt. Reverse Lunges
10 Reverse Lunge with lift back foot from floor before standing (5/side)
10 Pistols w/ foot tucked behind opposite leg (5/side)

Strength
1.Strict Press
3-3-3
2. Push-press
2-2-2-2

WOD
10 Deadlifts (275,185)
15 Chest to Bar Pull-ups
20 Pistols
10 Deadlifts
20 Pistols
15 Chest to Bar Pull-ups
10 Deadlifts

Level 3- 225,155
Level 2- 185, 125
Level 1- 135, 95, chin over bar
ADV- 10/7 Bar Muscle-ups

* Sub reverse lunges for pistols where necessary

Extra Work
5 Rounds
!n 2 Minutes
Bike 12/10 Calories
AMRAP strict weighted toes to bar (8/4lbs
– use a db between the feet)
Rest 2:00

DISCUSSION 6 Comments

  1. Ryan Gould 12/12/2018 at 6:59 pm

    SP: 115×3
    PP: 155×2

    WOD: 7:50 (275/ring rows/KB lunges at 2 pd)

  2. Trevor 12/12/2018 at 1:21 am

    Pre Class Hang Sq Clean
    10×1 heavy singles (185#)

    Strength:115/155

    WOD: 6:26 Rx

  3. Ben 12/11/2018 at 8:27 pm

    WOD: 6:18 Rx

  4. Sean Flannery 12/11/2018 at 4:18 pm

    Extra: 53 w/2.5 kg db

  5. Sean Flannery 12/11/2018 at 4:15 pm

    SP: up to 165#
    PP: up to 225#
    WOD: 8:15 Adv

  6. Crowley 12/11/2018 at 1:54 pm

    strict press: up to 165#
    push press: up to 215#
    wod: 6:24 adv