Way to go Zuzana, rocked it at festivus and thank you for presenting
Crossfit South Surrey.
NEW SCHEDULE STARTS OCTOBER 1, 2019 CHECK OUT THE WEBSITE
5:45 am classes Monday to Friday
Noon classes Monday and Wednesday 12:00 pm
5:30 classes Monday, Wednesday and Thursday
6:30 class Thursday Mobility
6:00 class Tuesday and Friday
WEAK SKILL DAY OR REST
Figure out where you are in the learning process… if you have never skipped before start at singles… Never did a HSPU start flutter kicks and wall walks, Never did a pull up before start hanging from the bar doing lats pull and then beat swings. Recipe for success… DON’T START AT THE END GAME…. Start in the beginning and PRACTISE ,PRACTISE ,PRACTISE ! Remember peeps that rock these advanced skills have put the time in to master them and you will too!
CHOOSE A WEAK SKILL from below or do something else.
Pull up.. start parallel grip, bicep grip, prone grip … add jumps, bent arms or bands for assistance, use a negative down of 3-5 sec.
Skipping .… 100 SS, 100 alt, 100 right, 100 left, 100 high knees, jump jump big jump, jump jump double under, string them together. Keep body tight, arms at side and use your wrists for rotation not your shoulders.
T2Bar … start beat swing, emphasis on pushing down and only using shoulders, THEN knee to elbows, once they touch your golden… extend legs and tough bar…..KNEES to ELBOW is needed to maintain your swing 🙂
HSPU... start with bench flutter kick, wall walks, then turn away from wall and get up. Then start getting body very tight and using matts for a target.
12 MIN EMOM 30 second ON and 30 seconds OFF
DO 2-3 reps and wait for the next minute, EG. T2B do 2-3 x, D/U do jump jump big jump or D/U 5 x
Every 2 min for 8 mins
8 calorie row
16 jump squats
2 power clean and jerks (start at 55% and increase each round)
Rest 3 min
Every 2 mins for 8 min
20 goblet squats min 1
Mountain climbers full minute 2