March 5 2013
Level 1 and 2 Strength 4 sets of Shoulder press x 5 45 seconds rest 20 Hollow rocks Conditioning 10 power cleans 20 push ups 30 air squats 40 ab mat sit ups 500 m row 40 ab mat sit ups 30 air squats 20 push ups 10 power cleans Fundamentals Strength Shoulder press x 6-8 reps Rest 45 seconds Hold plank x 45 seconds Conditioning 10 med ball cleans 15 push ups 20 air squats 25 sit ups 300 m row 25 sit ups 20 air squats 15 push ups 10 med ball cleans
March 4 2013
Level 2 Skill/Strength: 15 minutes practice the Overhead Squats(sets of 3, perfect form) Conditioning: 5 rounds for time 20 Wall ball 20#/14# (10-9 target) 20 Box jumps 24″/20″ 50 Double under’s Level 1 Conditioning 4 rounds for time 20 wall balls 20#/14# (9-8 target) 20 walking lunges with ball 100 single revolutions (5 DU per set of 100 singles) Fundamentals Conditioning 3 rounds for times 20 wall balls 14#/10# 20 walking lunges 100 single revolutions Rest 60 seconds between rounds
Why the class levels?
At Rebel – Howe Sound CrossFit we take your health and wellness seriously. We believe that fitness requires a long term development plan. We understand that individuals develop at various rates and require an individual approach to fitness. Our 3 levels of programming are uniquely designed to prepare you for success, week after week, month after month, year after year. Our unique programming levels are as follows: Fitness (Level 1): This program is focused on learning, practicing and perfecting technique. The focus is maintaining strict movement patterns, developing strength and coordination safely and effectively. Increasing mobility and stability are a priority before adding in intensity. The Fitness level will teach you how to move correctly with full range of motion. You will gradually add in the appropriate strength and skills pieces while you adapt, with the guidance and direction of your trainer. This level is important to create a solid foundation while…
Jan 15 2014
Fitness 1 mile row 25 push ups 50 Ring rows 75 air squats 1 mile row Performance 1 mile row 25 pushups 50 pullups 75 air squats 1 mile row Sport Insert weightlifting here