Workout of the Day

Fitness Level 1 and 2

Fitness Level 1 and 2
A. Specific Warm-Up (Snatch)
5 Overhead Squats
5 Down and Up
5 Elbows High
5 Muscle Snatch
5 Snatch Drop
5 High-Hang Power Snatch
5 Hang Power Snatch
5 Power Snatch

B 20 minutes of Snatch Technique work – working up to a moderate single Power Snatch off the ground (not maximal)
*Focus is on technique and positions today.

C. Four sets of:
5 Snatch Pulls
rest 2-3 minutes
*Straight sets, not maximal, focusing on positions. 

D. Three sets of:
45-60 second Weighted Plank OR 10-15 Strict Knee Raises


CrossFit Open Week 4

Week 4 of the CrossFit Open will be running at Queen Street this Friday. If you are feeling beat up from the last few weeks of training that is completely normal as the volume has been high. We are going to be backing off and recovering once the Open finishes up so you just need to stick with it for the next week and a half.

The Open workout on Friday will be running the same as the last few weeks with the event going from 4-7pm and heat sign-up upon arrival.