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Thursday 230720 For Quality

Jonathan takes the class through the step by step RMU transition

4-5 rounds for quality:
6/6 Turkish Sit-up
:30 Hanging L-sit
5 MB Launches
2×50’ Heavy Farmer Carry
Post something you learned and all scaling in notes

Wednesday 230719 Run + Muscle-up


For time complete:
800m Run
10 Muscle Ups
600m Run
10 Muscle Ups
400m Run
10 Muscle Ups
200m Run
post finish time and any scaling

Tuesday 230718 Push Press 5×5 + Finisher


Workout of the day:
Push Press
15-12-9 reps for time:
Push Press (65% of heaviest set today)
post all Push Press loading
post finish time and any scaling

Friday 230714 Double Couplet

Michael dials in the depth during some back squats. Welcome to The Hut!

For time compete:
Hang Power Snatch (45/30kg)
Toes to Bar
-immediately into-
Box Jump (30/24”)
Toes to Bar
Post finish time and any scaling

Thursday 230713 3 RFT: Row, WB, Run

Jenny and Aria warm-up with some rowing, before going rep for rep throughout the whole class!

3 rounds for time
250m row
25 WB Shots (20/14#)
200m run
Post finish time and any scaling

Wednesday 230712 Row

Get into The Hut and do this one with your community! They need you and you need them for this one 🙂 It is critical that you choose to come out of the gate at the right pace. Taking off too fast for the first 1k means you’ll likely have to adopt the ‘just hold on’ strategy for the remaining 4k. Ideally, you will hold your chosen 500m split time from the start until right before the finish, where you’ll give it everything you have for the final 200-300m. Having sound rowing technique is so important here. You’re going to take a lot of strokes, so remember the order of events for maximum efficiency! “Legs, hips, arms”. Set up with a strong and braced neutral spine at the start of each stroke, drive through the HEELS (not the balls of your feet or your quads will turn to jelly), and finish with the arms pulling the handle to the bottom of the sternum. Pulling early with the arms, even by just a little bit, can give you that forearm pump sooner than you’d like to feel in a 17-25 minute bout of rowing.

Matt dials in his DL set-up. Welcome to group classes!

Workout of the day:
Row 5K for time
post finish time and any scaling
post new PR to the PR Board

Tuesday 230711 Chief Variation

OHS tech day was a success. Way to chase after excellence!

3 sets, each an 4 min AMRAP of:
4 Power Cleans (60/45kg)
8 Push-ups
12 Reverse Step Lunges
-rest exactly 2 minutes-
Post total completed rounds and reps
Begin each new set where the last one left off

Monday 230710 OHS 5×5

Yoga/mobility at The Hut is tonight at 6pm! There will be no ZOOM. Get in to the gym and mobilize!

The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.  -Greg Glassman The Overhead Squat, CrossFit Journal

A few points of performance to remember:

  • Rigid, neutral spine- have full control of the midline position with no deviation
  • Load is balanced over the mid-foot, the end of barbell is over the middle of the foot
  • Full depth squat- with hips below the top of the knee cap
  • The knees track in line with the toes
  •  Shoulders are active and elbows are locked
  • Head position is neutral
Dueling walls of wall walks

Workout of the day:
Overhead Squat
post all loading

Thursday 230706 Sled Pull + Sled Push

Eric and Marcia jump their way through the AMRAP 10 yesterday!

5 rounds each for time:
15m Hand Over Hand Sled Pull (115/70#)
15m Sled Push (115/70#)
-rest as needed between bouts-
Post all 5 times and any scaling

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Due to the limits on class sizes. Every member must book their time slot in advance.

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