Tuesday, March 13th, 2018 Week 4: CrossFit Open! #Definedintramurals

Today’s Specialty Classes

“Life Lifting” @ Lincoln Square with Coach David, 8-9pm. All members welcome, no experience needed.

“Mobility” @ Lakeview with Coach Ben W., (NEW CLASS TIME: 6:30-7pm.March Focus: Lower back, hamstrings and Glutes. Learn strategies to recover your lower back, prevent future back pain and increase flexibility to surrounding muscles to improve position and performance!


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, March 24th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp starting Sunday, March 11th (late registration open till 3/13)
Lincoln Square: Next onramp starting this Monday, March 12th (late registration open till 3/14)


Deload/Transition Week. Next Cycle starting March 19th.

A. 
G.P.P.: 3 Rounds: 60 seconds ON/ 20 seconds OFF
1. Single leg RDL Reach X 30 seconds each side
2. Renegade Row with DB
3. Hi-Low Carry X 30 seconds each side

B.
Athlete’s choice:
“The Bear”
Complete 3 Cycles of the following;
Power Clean
Front Squat
Jerk, any style
Back Squat
Jerk, any style

-Cannot drop bar until 3 cycles are complete
-Building each round to a heavy 3 Cycle!
-Rest as needed between sets
-(16 minute clock)

“The Bull”
Complete 3 Cycles of the following;
Power Snatch
Overhead Squat
Snatch Grip Pushpress
Snatch Balance
Snatch Grip Pushpress

-Cannot drop bar until 3 cycles are complete
-Building each round to a heavy 3 Cycle!
-Rest as needed between sets
-(16 minute clock)

C.
“100%”
For time: (6 Minute Cap)
30 X Burpee Box Jump overs 24/20″
30 X SlamBall 40/30lbs