Every 2 Minutes x 8:
Power Snatch + High Hang Snatch + OHS
Every 2 Minutes x 8:
Power Snatch + High Hang Snatch + Snatch Balance
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Exposure 4 of 8
21-15-9 Reps for Time:
Burpees (over the bar)
Overhead Squats 95/65
This is an individual version of Event 1 of this year’s CrossFit Team Series. On the fast end, the Overhead Squats should be unbroken. Scale so that they can be done in no more than 2-3 sets. Full Snatches count as a rep, but you may also Power Snatch or Clean and Behind-the-Neck Jerk the bar onto position. Sub hin over bar Pull-Ups or Jumping Pull-Ups as needed.
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Road To Gymnastics Clinics with Coach Whit
What is it?
A series of three clinics to improve body awareness and control, take gymnastics movements to the next level, and learn progressions for advanced skills that you can practice on your own.
We’ll run two concurrent series of clinics. Choose which you want to attend, Wednesday OR Saturday:
Wednesday Sep 14 at 7:30PM or Saturday Sep 17 at 9AM: Pull-Ups and TTB
Wednesday Sep 21 at 7:30PM or Saturday Sep 24 at 9AM: Ring Skills
Wednesday Sep 28 at 7:30PM or Saturday Oct 1 at 9AM: Handstand Push-Ups and Inversions
$25 per clinic! You’ll get the most out of this series by doing all three, as they’ll build upon each other. Each clinic is limited to 9 people.
How is this different than Anti-Gravity?
AG classes are designed as a complete workout with a warm-up, skill and strength work followed by some gymnastics biased conditioning. The “Road To” clinics are hour long clinics focused on dissecting one to two movements to help your understanding and development of that skill. Classes will meet in the Annex so space is limited!
Ok, cool. Can I go to group class beforehand?
While you are a human being with free will, it is strongly suggested that you do NOT do CrossFit before this class. Gymnastic movements have a high neurological component and require a lot of coordination, balance, agility, and accuracy, while also improving those skills. These things are simply better learned and practiced when you are fresh. Feel free to workout afterward if you’ve got it in you!
Are there buy-ins or prerequisites?
No, but we do recommend you have been attending group class for about 3-6 months before signing up for this series. We will provide progressions for a variety of levels.
What will we work on?
The Pull-Ups/Toes-to-Bar Clinic will involve a lot of hollow/arch drills, strict, and kipping work for both movements. We will focus on lat engagement and how to develop better gymnastics positions across the board. Please note we will not be working on Butterfly Pull-Ups in this hour.
The Ring Skills Clinic will work on ring support/stability, “I’s/T’s/Y’s”, ring push-ups/dips, and Muscle Up progressions.
The HSPU / Inversions Clinic work will teach you more techniques for getting comfortable upside-down. We’ll work in groups and partners a lot to take our inversions away from the wall!
You can never have too much strength or too much skill, become a cyborg! What are you waiting for?!