Wednesday's stamina and 6:30pm skills class!!

May 1, 2018

Attention members! A fun new change to our schedule that we are instituting this Month (starting tomorrow) is our Wednesday evening skills class! As you all know, there are 10 dimensions of fitness (hence our name - CrossFit Dimens10ns). They are strength, power, flexibility, agility, cardiovascular endurance, stamina, coordination, balance, speed, and accuracy. During the 6:30-7:30pm time slot on Wednesdays, we will be training a specific skill that pertains to a specific dimension of fitness. The skill will change each week and we will post what the skill for the upcoming class will be when we post the rest of the WODs the night before. We will still have yoga on occasion, however not every week. For our "skills" class tomorrow, Matt will be reviewing the clean. The clean encompasses a few dimensions of fitness, but mainly POWER. Power is defined as force x distance divided by time. In other words, it is the ability to move weight quickly. Matt will be conducting power drills to work our barbell power movements including the power clean, power snatch, and power jerk. So come and FEEL THE POWER tomorrow at 6:30PM!! If you have any questions about the skills class, feel free to email Coach Rebecca at rebecca@crossfitdimensions.com

 

Wednesday May 2, 2018

 

CrossFit (6am/7am/10am/12:15pm/5:30pm/7:30pm)

 

WOD:

 

From 0:00-4:00:

Run or Row 800m

 

At 4:00:

AMRAP in 16 minutes

30 Double Unders

15 Wallballs 14/20

30 Double Unders

15 Kettlebell Swings 35/53

 

From 20:00-25:00:

Rest

 

Then,

3 Rounds of:

10 MB Sit-ups toss to wall

10 Hollow Rocks

10 Contralateral V-ups

10 Oblique plank dips per side

10 Rower Knee Tucks

 

 

6:30PM – Power training with Matt!

 

A) POWER CLEAN

EMOM for 8 minutes:

3-position power clean (pockets, high hang (above knee), low hang (below knee)

 

B) POWER SNATCH

EMOM for 8 minutes:

Snatch lift-off

Snatch deadlift to pockets (pause at pockets)

High hang power snatch (from pockets)

 

C) POWER JERK

EMOM for 8 minutes:

5 Jerks dips (HEAVY)

 

 

On-ramp (7:30pm)

 

 

 

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