Barbell Rows

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COMING UP

Gymnastics Class

* Improve your Core Stability

* Build Foundational Strength

* Overall Fitness Workouts

January 25th – 8 weeks

Monday/Wednesday – 4:30pm

You DO NOT have to be a member of CrossFit Cedar Park in order to sign up for this program.

If you want to participate in Gymnastics Class and CrossFit, email robin@crossfitcp.com for a combo rate.

REGISTER

More information, contact info@crossfitcp.com

CROSSFIT OPEN PREP

BARBELL TRAINING

at CrossFit 2222

T/TH – 6:45pm

January 26 – February 18

* Mobility Assessment with specific exercises to improve Range Of Motion
* Better understanding of Biomechanics of Olympic Lifts
* Small Class to Coach Ratio
* Cycling the barbell during workouts (Snatch, Clean and Jerk, Thruster, Sumo-deadlift High Pull and Push Press)
*You will be prepared for the open or your next workout
Dynamic movement prep 
Group warm up
50 n 50 ghd
Skill
Practice rope climbs
Strength
Bent over barbell row
5-5-5-5.  By feel flat back
Wod
Emom for 21 minutes
Minute 1.  10-15 calories row
Minute 2.  5-7 power snatch 115/75
Minute 3.  5-7 hspu
Mad mobi 
Roll quads
Keg stretch
Hamstring up n over
Shoulder bully
Knee on the wall

 

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