SKILL: Kipping Toes to Bars
Your coaches will guide you through some low-volume progressions on Kipping Toes to Bars.
A: Assault Bike
B: Double Kettlebell Front Rack Walking Lunges
C: Kipping Toes to Bars
D: Box Jumps
Perform this 30-minute EMOM (6 Rounds) keeping a steady rep count per movement and overall pace. Cap each work interval at no more than :45 so allow some recovery and transition time between exercises.
KT2B: Partial ROM Kipping Leg Lifts / Anchored Sit-Ups
CrossFit Group Class Programming Template
Alchemy @ Home
Alchemy @ Home: 7am
10 Alternating Figure 8 Cleans
10 Alternating Plank Ts
3e Multiplanar Lateral Lunges
20e Hollow Body Flutter Kicks
Strength and Conditioning
EMOM x 25
1) 6e Single Arm Hang Split Cleans
2) 12 Push Ups
3) 16 Gate Swings
4) 12 Alternating Plank to Push Ups
5) 16 Alternating Single Arm Snatches
What is Fit 55+?
Fit 55+ is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couch getting older. Research points to the development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Strength training and conditioning can help both stave off, as well as reduce, the effects of many chronic diseases. As the old adage goes: “If you don’t move it, you lose it.”
Fit 55+ will help you:
- Build muscular strength and joint integrity
- Increase and maintain bone density
- Improve cardiovascular function
- Improve pulmonary function
- Improve balance, coordination, and mobility
- Reduce your risk of falling (and be more resilient in case you do)
- Maintain independence and improve quality of life
Who is this class for?
Any older adult who wants to exercise in a fun, safe, and inclusive manner. Whether you’re a total newcomer to resistance training or more of a veteran, our classes will challenge you to become better.
What does a class look like?
A typical class will start with a series of light warm up movements to get your heart and joints ready for exercise. From there we’ll move onto the strength training portion of class, using a variety of tools to help you develop strength. You’ll use both weight training and body weight exercises of the upper and lower body to develop and maintain muscular strength and joint integrity.
After the strength training portion of class we’ll move on to the conditioning portion. Here the goal is to get a bit sweaty and elevate your heart rate for a while to improve heart function and lung capacity. To this task we’ll use a variety of equipment and modes like: rowing machines, exercise bicycles, sled pushes, sandbag training, and bodyweight exercises, in addition to many others. The variety keeps it engaging and more fun (we think) than just walking on a treadmill for an hour. Finally, we’ll end with a few cool down stretches to relax your heart rate and your mind before you head out of the gym.
Tuesdays and Thursdays at 11am