Announcements
Next Oly class Sept 2nd at 8 am
Ben Lomond CrossFit – Group Class
Prep 3 “Oly”
Spend 5-10 mins
Tissue Prep
Foam Roll: Lats, Upper Back, T-Opener, IT, Glutes
Shoulder Prep: Kneeling Book, Kneeling circles on Wall 5ea R/L for both movements
2 sets Warm Up
10 Alt Spiderman + Thoracic Rotation
5inch worms
10 Alt BirdPeckers
10 Air Squats
1 set
Burgener Warmup
5- reps each movement
youtube.com/watch?v=mWffzvDGeg4
Box Squats (Weight)
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
Speed box squats.
Today the goal is to control the way you sit to the box and stand as fast as possible.
The loading should be between 14-15/20 RPE, focus on bar speed not the load. If you move too slow, today you’ll lose the gains.
2:00 rest after each superset.
Vertical Jump (Checkmark)
Training this jump correctly brings speed and power to the lower body. Reset between each rep. Each jump must be maximal effort.
6×3
Vertical Jump:
https://www.youtube.com/watch?v=j260zYfRz8Q
Launch (Time)
5 Rounds:
8 Lunge Jump
8/6 Cal Row
8 Wallball (20/14) (10/9ft.)
1:00 Rest
Score total time.
Today’s conditioning is similar to the strength work. We are developing power expression and conditioning of the lower body. Make the Lunge jumps as high as you can, row powerfully and be sure the wallballs can be done unbroken.
Core Work (Time)
75 Sit ups for time.
Focus on speed here.