1 Power Clean and Jerk
Work up to a heavy single on the minute
3 Rounds for time of:
Row 30 Cals
15 Strict HSPU
HSPU: 1-2 abmats / Box Piked / DB Z Press
CrossFit Group Class Programming Template
Alchemy @ Home
Virtual Class Zoom Room (Password: alchemy)
Alchemy @Home: 10am
Coach Led Dynamic Warm up
10:00 Handstand Practice
A) Pike Holds
B) Wall Walks
C) Kick Ups
D) Single Arm Balancing (from wall walk or kick up)
Rest as needed between inversions and keep your wrists fresh. Focus on balance over active and shoulders, keeping connected from the ground through your core, all the way to your highest point.
Every 5:00 for 5 Rounds
1) 5e Single Arm Hang Clean and Push Presses
2) 5e Single Arm Front Rack Squats
3) 10 Crush Grip Bent Over Rows
4) 10 No Push Up Burpees
5) 20 KB Swings
Knee Strength, Stability, and Range of Motion Seminar with Coach Brett
After a few years of significant knee pain, constant swelling, and not being able to do box jumps/cleans/snatches/etc, I started following a knee program recommended to me by a physical therapist that I respect. I spent the last two years practicing and training the movements to strengthen the connective tissue (calves, anterior tibialis, quads, hamstrings) around my knees. My knees are now stronger than ever AND have more controlled range of motion than I have had previously. In this Seminar I’d like to share with you what I’ve learned to help you get out of knee pain, to break through your squat plateaus, or simply help you move through everyday life in a more confident way.
Who is this Seminar for?
Tired of knee pain when you move? Plateauing on strength gains with your squats? Have a feeling of dread or fear when you see Wallballs or Jump Rope programmed in Group Class? Looking for a daily routine to keep your knees active? Want to jump higher? Want to simply be able to keep doing the things you love to do without stiff joints getting in the way? Are you shaking your head, thinking, “If you had my knees, you’d understand…”? I thought that too. If you answered “Yes” to any of those questions….this seminar is for you.
What you can expect
We’ll spend more than two hours together going through all of the movements in the program to make sure you have a proper understanding of progression and execution. I’ll take you through a full workout for your knees, starting with assessment, muscle activation, range of motion work, strength work, finally finishing with some mobility. We’ll go through detailed progressions to take you from where you are to start building those bulletproof knees. You’ll leave with a specific plan on how to advance toward a greater PAIN FREE range of motion and how to systematically add load to the movements.
The Knee Seminar will take place on Sunday July 25th from 1:30pm to 4:00pm. The cost of the seminar is $75. Space will be limited to ensure that all participants receive the attention and detailed instruction that they deserve. If the cost of this Seminar is prohibitive to your participation, please reach out to me to discuss – firstname.lastname@example.org
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