Kaleo: Overhead Squatting.

Tuesday WOD, Oly at Sugar House and Pilates at Holladay

This might just set the tone for today…Tommy OHS: 345×4.
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If you are trying to get familiar with our new planning and programming, please visit past posts so you can get the run down with our changes to general programming and new classes that have been added to the schedule.

Heads up!  Our Downtown Gym is up and running, we suggest for all new members to attend classes there for smaller classes and more attention.  We will run the same exact workouts as below, but more in depth teaching will go on for those that need it.  Even if you have been taking classes for a while at the Sugar House and Holladay gyms, if you would need a better foundation and way to work up to our workouts we invite you to Downtown to get more attention!  Please come.

Also, look at our posted schedule.

We now offer 6am & 6pm Tuesday/Thursday Interval Classes at Holladay Gym.
We will focus on Rowing/Skiing/Biking/Running and Body Weight movements for our interval classes.  Each class will be varied just as all CrossFit is prescribed but we will focus on change of speed and time training.

Interval training can be an effective means of enhancing an athlete’s lactate threshold and this just gives us complete time to focus on that and take a break from weights.

Along with that we will now host Olympic Lifting Classes at Sugar House, Tuesday & Thursday 3, 4 and 5pm.  We complete Olympic lifts every couple of workouts, each of us should be taking the Olympic Lifting Classes to improve our movements of the Clean and Jerk and Snatch.  This is important  for both beginner and advanced members.  Please note that if you are going to opt out of the Oly Class, keep the Holladay Interval Classes in mind!

7:30pm Pilates at Holladay, go get your body fixed by Queen Laura!

Sharing is caring.  When we have lifting days, your movement and loads will improve if you work in small groups or with a partner, work off of each other to better your training!

Rx+
4×4 (Each leg) Single Leg Deadlift, slow and controlled.  Use KB or BB with 75/55#

Then: 
Overhead Squat: Use 10:00 minutes to work up to heavy load or max OHS. 

Then:
2x OHS every other minute for 10:00 (5×2 OHS) @ 80% max

Then: Teams of 3, Row or Ski 200 Calories for time.  The goals is to give your hardest effort for 15-30 seconds and moving through fast transitions.  It is suggest to have fast switches between the 15-30 second period so we can give full effort and then have set rest time while your partners do the same.

Rx
4×4 (Each leg) Single Leg Deadlift, slow and controlled.  Use KB or BB with 75/55#

Then:
Overhead Squat: Use 10:00 minutes to work up to heavy load or max OHS.

Then:
5×4 OHS @ 60% max Rest :90 between sets

Then: Teams of 3, Row or Ski 200 Calories for time.  The goals is to give your hardest effort for 15-30 seconds and moving through fast transitions.  It is suggest to have fast switches between the 15-30 second period so we can give full effort and then have set rest time while your partners do the same.

RxM
4×4 (Each leg) Single Leg Deadlift, slow and controlled.  Use KB 16/12kg

Then: 
Overhead Squat: Use 10:00 minutes to work on form and get direction from your coach.  Work up to a comfortable load, that you will use for your 5×5. 

Then:
5×5 OHS @ Light Load, focusing on form.  At the end or your work, you will have at least 25 perfect reps you just completed. 

Then: Teams of 3, Row or Ski 200 Calories for time.  The goals is to give your hardest effort for 15-30 seconds and moving through fast transitions.  It is suggest to have fast switches between the 15-30 second period so we can give full effort and then have set rest time while your partners do the same.

RxM+
4×4 (Each leg) Single Leg Deadlift, slow and controlled. No load.  Focusing on perfect form and activating your posterior chain. 

Overhead Squat: Use 10:00 minutes to work on activating your scapula, and creating a proper “shoulder shelf” for OHS.  Your coach will lead your through the line up and proper form for this technical lift. 

 

Then:
5×5 OHS or Front Squat with PVC pipe or Light Empty Bar

Then:
Then: Teams of 3, Row or Ski 200 Calories for time.  The goals is to give your hardest effort for 15-30 seconds and moving through fast transitions.  It is suggest to have fast switches between the 15-30 second period so we can give full effort and then have set rest time while your partners do the same. 

**Holladay can sub 400m Sled push as well.  Teams of 3, switch every 15-30 seconds.

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