Need more barbell in you life? Looking to improve your technique and become more comfortable with the technical Oly lifts? Or are you simply looking for a quick pump? In either case this class is an excellent addition to your weekly routine. The Oly and Pump track will run simultaneously and participants will be able to choose which they would like to follow.
The Oly track will include technique work combined with accessory strength and will alternate weekly between the Snatch and Clean & Jerk along with their associated accessory lifts. This opportunity is great for those who want to spend a full hour dedicated to the most complex lifts we do in the gym. The skills you learn in these classes will not only increase your 1 rep max lifts, but they will transfer over to your regular WOD scores and overall fitness. Who knows, maybe you’ll even find yourself buying a singlet and competing in an Olympic lifting meet one day!
The Pump option is a Strength, Power, and Muscular Endurance program which requires lower skill. This option affords the opportunity to build a better base level of strength while increasing the muscular endurance that is necessary to both excel in the sport of CrossFit and look good naked!
Classes will be held in the Toaster (near the desk in Southie Green) Saturday’s at 11am. If there is enough interest we will add an additional class on Wednesday nights at 7pm. Each class will last an hour. The first session is Saturday June 5th. For more information visit our Barbell Club page HERE.
Primarily Indoors
Warm-Up
45s Work|15s Rest
-Row @ +10 of 500M Pace
-Slider Glute Bridges
-Row @ +10 of 500M Pace
-Push-Up with Press Out
-Row @ +5 of 500M Pace
-Slider Body Saw
-Row @ 500M Pace
-Slider Glute Bridges
Gymnastics Warm-Up
-10 Shoulder Activators on Rings or Bar
-10 Kip Swing focus on Hips to Rings or Bar
-Ring Support and Negative Dips
-5 Transitions on Low Rings
Strength
EMOM12- ODD Only
Deadlift- 3 Reps Tempo 3111*
*Slow 3 second negative, 1 second pause just off the floor, 1 second on the way up and 1 second pause at the top
WOD
1000m Row
15|10 Muscle-ups*
15 Snatches 175|110**
*Muscle-up Sub-
15 Strict Pull-ups
15 Dips
**Snatches are meant to be heavy singles
Level 4- 155|105
Level 3- 135|95, 7|5 Muscle-ups
Level 2- 115|75,
Level 1- 95|65
Extra Work
Every 3:00 for 18:00
Alternate between the following
20|15 Calorie Bike
3|2 Rope Climb
200M Run
20 GHD Sit-Ups
Should have anywhere from :40 – 1:00 Rest
ADV – 4|3 Rope Climb
Med Ball GHD 20|14
Scale height and/or Reps on Rope Climbs if needed
GHD Sub – Med Ball V-Ups 20|14