Free Seminar Series

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SATURDAY

FREE SEMINAR FOR OUR MEMBERS

10:30am

“Getting your Toes to the Bar”

Toes2Bar can be a very challenging movement. Our Coach, Matt Plemons is a CrossFit Level 2 Gymnatics coach and he plans to teach YOU how to get your Toes to the Bar!

* Strength Movements to hang onto the bar
* Kip movement
* Repeating the movement
* Pefecting your swing

REGISTER

 

Dynamic movement prep

Group warm up

Core work
glute bridge 30 reps  + wt

Squat program.
Week 7
3-3-3-3-3
85-85-90-90-90%

2nd week at this tempo

1 set to failure at tempo
72×1  failure should be between 5-7 reps if you get to 7 stop.
Increase weight/reps from last week

Wod

800 meter run
Max unbroken wall ball.
Score time and max reps of wall ball

3  rounds for splits
Sprint each round. Rest as needed. Between

MAD MOBI
Roll calf on bb
Calf stretch
Thoracic ext on foam roller
Press ups

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