For the entire month of August. UNLIMTED GUEST PASSES!
•Bring a friend with you to class.
•Be entered into a raffle.
•Win cool stuff.
Grand prize is the SPORTHALLE SUPER SWAG PACK •Sporthalle shirts
•6 WEEK MEAL PLAN
•Goal setting session
•$50 to @gainzbakery •Toob for floating
•2 tickets to @wurstfest
And much more.
Plus prizes for best social media posts of the week #sporthalleauguestpass
Gotta play to win.
THIS WEEKS CROSSFIT PROGRAMMING:
New Braunfels Crossfit
- Fun – good atmosphere, interesting workouts, healthy competition.
- Improved posture position in step-up and overhead.
3 min Primal Movement
Then 2 rds:
5/5 Multi-directional Lunge
5 Tempo Goblet Squats (3331)
3/3 World’s Greatest Stretch
1 set empty bar back squats. Do not fall in the squat but push yourself into good position. Be dynamic on the accent.
You have two work-up sets to get to your working sets.
7 reps Back Squat
10/10 Stagered Stance Wall-Slams
Rest 90sec -2min
9 min AMRAP
15 Box Jumps
10 Cal Row
Rx: 20/14 Fitness: scale as needed
Notes: Pick a weight that you can go unbroken on the Wall Balls.
Twisted Half Lizard Pose
30 sec Double Unders or Practice
5/5 Half Kneeling DB Press
10 Banded Pass Throughs
10 Banded Front Raises
Review bar path and elbow position.
5 minutes to warm-up to working weight.
6 rounds total of 5 reps- One round every 2 minutes
- 2 rounds Wide Grip Bench Press
- 2 rounds Narrow Grip Bench Press
- 2 rounds Neutral Grip Bench Press
Superset with 15 sec Single Arm Plank (each side)
Notes: Weight should increase slightly on each round. No bouncing the bar off the chest. Planks can be done on the elbow or on a slam ball.
3 rounds for time.
10 Single KB/DB Hang Clean and Jerk (5/5)
Rest 1 min
Rx: (50/35) Fitness: (40/20)
Notes: Focus on pushing the run. That’s why it’s at the end of each round. Get better at running.
Thread the Needle
Supine Twist Pose
5 90/90 Breathing w/ 10#
10 Banded Goodmoring
10 Psoas March w/band (each side)
10 Bootstrap Squats
3/3 World’s Greatest
Set up a jumping course of higher and lower boxes and other obstacles.
Have the practice and get comfortable.
Review and warm-up to a heavy KB.
12 min EMOM:
Even: 7-10 Heavy KB Swings
Odd: 30 sec Jumping Course
NOTES: Set up a more challenging jumping course and an easier one. This is the perfect chance to improve people’s KB swing and get them more comfortable with a heavier bell.
2k Row or 1 mile Run
For the people who love endurance do them back to back with only 60 sec rest. Post total time.
100 Banded Sit-Ups with a partner
Share the number.
Single Leg Frog Pose
30 sec Bear Crawl
30 sec Deadbug
30 sec Cossack Squats
30 sec Kick Throughs
30 sec Rollie Pollie
5 minutes to warm-up to a heavy Barbell Row. Keep the back flat and don’t jerk the movement. This will help with pull-up strength.
- 4 rounds:
5-7 Heavy Bent Over Rows
Rest 60 sec
3-5 Push-Away Pull Ups
Rest 30 sec
- Tabata Bicep Curls (barbell or DB)
CONDITIONING: (15 min cap)
5 rounds for time.
6 Hang Power Cleans
3 Push Jerks
Notes: Rx (155/105) Fitness (115/75)
Pick a weight that you can cycle well. This is the heavy METCON and we are looking for deliberate movement.
1:00 IDO Squat
1:00 Twisted Cross
1:00 Hip Switch
5 minute Sprint Work
10 Pass Throughs
10 Pull Aparts
10 Reverse Lunges
10 Push Ups
6 World’s Greatest
“Someone Else’s Fight”
1 min @ each station for total reps
Burpees to the Rig
DB Snatch (alternating)
Box Jump Overs
Notes: Rx: thruster (75/55) DB(50/35)
Find your breath and try and maintain a good pace.
Banded Lying Wall Squat