All new Elements Class starts next Monday, July 30th, at 8:30pm. Email us here to reserve your spot today. Space is limited!
The elements program is your gateway into the community of East Dallas CrossFit. Each program is small to give you personal attention.
This course consists of six one hour sessions over 2 weeks (Mond., Wed., and Thurs. evenings). It’s designed to introduce you to the movements used in CrossFit and transition you safely into our regular classes.
Low Bar Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between sets.
then…
5 rounds for time:
– 10 Wallballs (20/15)
– 8 Toes to Bar
– 12 OHS 95/65#
– 16 Lateral Jumps (over BB)
– 20 Ab-Mat Situps
– 100 m run
then…
2 max L-sit holds
Four sets of:
– Clean Grip Deadlift w/ shrug x 4 reps @ 21X1
– Rest 30 seconds
– Strict Handstand Push-Ups x Max Reps + Kipping HSPUs x Max Reps @ 2010
(no HSPUs, no problem – perform a seated DB press with a weight that challenges you to get 8-10 reps)
– Rest 2 minutes
For time:
– 40 Kettlebelll Swings (24/16 kg)
– 20 Burpees
– 30 Kettlebell Swings
– 15 Burpees
– 20 Kettlebell Swings
– 10 Burpees
– 10 Kettlebell Swings
– 5 Burpees
T-shirt and tank top sign up is on top of the cubbies. I need to know everyone’s sizes by Friday. If you can’t make it to class then email them to me.
15 minutes to practice the Split Jerk or establish a 1RM.
then…
4 rounds for total working time of:
– 7 Split Shoulder Press 95/65# DEMO VIDEO
– Run 200m
– 14 Over the Box Jumps 24/20″ (landing on top is acceptable)
*Rest 1 minute between each round.
The programming at the gym is meant to be complete. Every day of every week is designed around the days around it. It is my duty to deliver you the most well rounded workouts possible. That being said, it is almost impossible to make it to the box everyday. We don’t have enough time and our bodies might not hold up without enough rest days. That is why Sunday Suckday was created. Every Sunday from 12-2pm, you get the chance to come in and make up for lost days. You can do whatever you want. You can work on basic skills, make up missed WODs, do strength work, work on your mobility and flexibility, or just come and hang out and ask questions. You can also look up at the record board and try one of the WODs or lifts on there. There will be a list of skills up soon that will make it easier for those that just have no clue what to work on. Think of this as a sort of free day. Not many other gyms are available 7 days a week so take advantage of it!
For the first hour of every Sunday Suckday (12-1ish), I will be going over the olympic lifts. There will be a work load (no WOD) on the board to follow for those looking to become more proficient in the snatch and clean & jerk. The key to these lifts is repetition so come in this Sunday and let’s get to work!
7X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – rest 60 sec
Demos: 3-STOP SNATCH & HI-HANG SNATCH
then…
3 rounds for total reps of the 4 minute dual effort of:
2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups
2 minutes to complete:
1 ME UB Set of Power Snatches (115/75)