Tuesday, September 18th, 2018

2018 USABA Powerlifting Deadlift-4

Today’s Specialty Class

“Mobility” Class with Coach Ben R, 6:00-6:30pm. September Focus: Anterior Chain; Ankles, Shins, Quads, Hips, Forearms, and Pecs. Healthy athletes know how to recover fast so they’re ready for the next day. Learn how to restore the tight muscles of the anterior chain by using a mobility ball, barbell & foam roller.


Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, September 29th from 11am-Noon. Register here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, September 30th – Contact Coach Cara@crossfitdefined.com, to register for any upcoming onramp and/or if you have any questions regarding our program.

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 


Deload/Transition Week, Next cycle starts on Monday 9/23

A. 
Power Clean and Power Jerk
-Build to a heavy (1+1) for the day!
-Take 15 minutes, building in weight each round
-If you find a heavy with time left on the clock, drop weight by 20% and perform drop sets EMOTM until time expires!
B.
“Hang In There”
Team WOD: Teams of 2
7 Minute Amrap-
Player 1: Performs the following;
Power Cleans X 5 reps
Bar Over Burpees X 5 reps
-Using no more than 50% of C&J or using 50% of your heavy from Part A
Player 2: Dead Hang from Cage
-Player 2 must be hanging from the cage in order for Player 1 to perform work!
Rest 90 seconds
7 Minute Amrap-
Player 1: Performs the following;
Front Squats X 5 reps
Lateral Hurdle Hops X 15 reps
-Using same weight from Amrap 1
Player 2: Dead Hang from Cage
-Player 2 must be hanging from the cage in order for Player 1 to perform work!
*Add up total rounds and reps from both amraps for 1 total team score!