OPEN GYM OR POST-CHRISTMAS FITNESS

THURSDAY, DECEMBER 26TH, 2019

Work Out of the Day

SKILL/SWOD

OPEN GYM OR…

20 Minutes to…
1RM Bench Press

METCON

20Min AMRAP
5x Strict C2B Pullup
10x Ring Pushup*
20x Box Step Up 30/24

*Start with arms at full extension and hands in line with heels. Chest descends down to touch chest and thighs to the ground and finishes with arms at full extension.

RX+

SKILL/SWOD

Silverback Primer

3 Sets For Quality:
:20 Second Barbell Overhead Hold
:20 Second Dead Hang
:20 Second Hip Extension Hold

METCON

“Happy Hour”

3 Rounds:
12 Power Cleans (135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar

Body Armor (A)

3 Giant Sets:
100 Meter Overhead Kettlebell Carry
10 Inverted Barbell Rows
50 Band Pull-Aparts

Rest 1 Minute Between Sets

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

 

MANY OF YOUR COACHES ARE USA WEIGHTLIFTING COACHES!

PAUL, ED, SAM, NICOLE, TERRY, SLICE, TIFFANY AND JAIDA are all USAW Sport Performance Coaches.
Be proud your coaches have gone the extra mile to further their education to make YOU BETTER!

A little bit of information on the course:

In this two-day course, participants will gain practical information from top-level coaches about weightlifting technique, assessing movement, motor learning, bio mechanics, effective coaching, and programming training. In addition to covering scientifically based concepts to optimize training and skill learning, a large portion of the course will be hands-on teaching and application of the complete technical progressions of the snatch, clean and jerk, and assistance lifts. Learn highly effective coaching tips and cues from our veteran weightlifting coaches, who will help you safely and effectively implement Olympic lifting movements in training weightlifters, clients, and athletes of all ages and abilities.

This course balances hands-on learning, in-depth discussions of technical progressions, and science-based programming information. Gain access to proven training plans to get athletes or clients started with Olympic lifting and enjoy the support of USAW to help you further your knowledge about training and coaching athletes.

At the end of the course, participants should feel comfortable understanding and implementing a training plan, teaching beginner and intermediate athletes how to perform weightlifting movements, quickly correcting common technique errors, and employing best practices in coaching. Whether you are looking to get started coaching weightlifting, refine your coaching skills, or apply the weightlifting movements to other sports, this course is a valuable investment in your career.