|Rx||A: 2 mins Banded Ankle Stretches (per leg)|
2 mins Barbell Ankle opener (https://youtu.be/uwLM5n-rYmA?t=1m50s)
B: 18 mins to find new 1RM Squat Clean
C: 12 min AMRAP
6 Power Cleans (135/95
8 Bar Facing Burpees
L1: 4 Push Ups, 75/55
L2: 2 Wallwalks, 95/65
|- High Hang Snatch (NO dip!) + Snatch Balance|
- 60% x (1 + 2) x 1, 65% x (1 + 2) x 1, 70% x (1 + 2) x 1, 75% x (1 + 2) x 6
- Muscle Snatch - 60% x 3 x 1, 65% x 3 x 1, 70% x 3 x 1, 75% x 3 x 3
- Back Squat (Dynamic Effort) - 65% x 3 x 1, 70% x 3 x 1, 75% x 3 x 1, 80% x 6 x 4
- Box Jump + Broad Jump + Single Leg Lateral Jump - 3 x (2 + 1 + 1/1)
Coach's Notes: Hitting extension, fast feet, strong pull under, and strong turnover/punch. High Hang Snatch is to be executed without a dip, therefore knees should not bend. This emphasizes FAST feet & build confidence in pulling DOWN & AROUND the bar. Snatch Balance is without a dip and should be FAST. Have athletes outline their squat stance, so they can practice consistent footwork. Stacking plates can be substituted for blocks. Dynamic effort means fast. Speed dictates proper percentage for that day.
Weighlifting classes are every
Tuesday at 7:30pm, Thursday at 7:30pm, and Saturday at 11am.
CrossFit Del Mar Membership agreement weekly visits apply to this class. i.e. 2x/week, 3x/week, Unlimited.
CrossFit Del Mar BootCamp is community based and high energy. This 3 day a week, Mon/Wed/Fri at 10am, program is more challenging than your average BootCamp because it incorporates the CrossFit methodology. The primary focus is on conditioning through rowing, kettlebells, medicine balls, sled pushes, tire flips, rope climbs, box jumps, hill sprints, runs and more. It also includes light barbell movements, but high reps. This program is great for weight loss, and provides extra conditioning by itself or as a great supplement to an established CrossFit regimen. Come join us, and change your life!
CrossFit Del Mar Membership agreement weekly visits apply to this class. i.e. 2x/week, 3x/week, Unlimited. See Coach Kim if you have any questions.
Now get in here and GET IN SHAPE!
We have a deep bench of experienced coaches available to help you reach the next level. Private lessons are available to master any skill you would like to perfect.
We have rates available for 1, 5 or 10 session packages. Please see Esther in the Business Office.