Julia is a great example of Crossfit. She exemplifies everything that it is community, passion, and hard work. She is going to go far in this sport if she continues to do what she is doing. She is young and has drive. Watch out for her because I believe she can be a threat in a couple of years! -Cesar
Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of work out prep
– goblet squat w/ 3 sec hold
– TGU 1/side
– back ext.
– double under practice
Then
FINESS-
A. Back squat x 5 x 4 sets
B. Hang Power Clean x 3 front squat x 3 x 4
+
21-18-15-12-9-6-3
kb swing
air squat
sit up
PERFORMANCE-
A. Back squat @ 85% x 1 x 4 sets
B. Hang Clean x 3 TnG reps EMOM x 5 minutes *building
+
21-18-15-12-9-6-3
FS @ 135/95 *taken from the floor
burpee pull ups
Get signed up for the CrossFit Open and Team Savin Rock Crossfit.
Log into games.crossfit.com.From there click on the Login button.From there register your name, and then register with Savin Rock Crossfit as your affiliate. Get ready to have some fun and make a splash. The open’s are an open source competition for EVERYONE. This event really is about community and spirit and I highly recommend everyone to take part!