The next three months will be gearing us up for the CrossFit Games Open which starts at the end of February. We will be working hard and sticking to a lot of movements, time frames, and layouts of workouts that we have seen in the Open for conditioning.
There will be a few different themes through the 3 months when it comes to the Skill/Strength portion of class.
Squats – We will be squatting twice per week. Once will be volume squats based off 80% of your 3RM. We will do Backsquat, Front Squat, and Overhead Squat.
Three Position Snatch – We will work on the three positions of the Snatch. The High Hang (Pockets), The Mid Hang (Thighs), and the Ground. Working top down is the approach we use following Coach Burgeners teaching methods.
Kettlebells – Kettlebells make us work hard and they make us earn every rep because they aren’t very comfortable to play with. We will work on the Snatch, Clean and Jerk, Get Up, and more.
GOAT Days – We will do 8-12 GOAT days as well. Approximately once per week. This is where you pick one of your “Goats” to work on. Something you aren’t good at. You can tackles skills and get help from coaches during this period of class.
We look forward to the next few months and introducing some new membership options and class options to you in the new year. Watch the blog for the announcement in the next couple weeks.