Snatch Grip Deadlifts
5, 5, 5
then;
7 rds of
7 Burpees
7 Box Jumps 24"
7 GHD Sit-ups
Post Loads and Times Completed.
Trigger Point ReGen Performance Workshop @ Southern CrossFit February 25th!
Where: Southern CrossFit HQ
When: 6:30pm - 9:00pm (Includes pre CrossFit class muscle prep session, then post CF class we go through education and a ReGen class)
This ReGen class at Southern CrossFit is going to be unique in that I will be on-hand for each class from 4:30pm, 5:30pm and then the 6:30pm class + ReGen class to go through a quick pre CrossFit muscle prep session. This will allow you to first hand see the benefits of using the Trigger Point Performance Tools pre session for opening up the neuromuscular pathways and getting your muscles activated for the session.
Why: The ReGen Performance Workshop is a two hour session, ideal for anyone who wants to learn a basic overview on human bio mechanics and muscular structure pertaining to athletics.
You will learn how to use the Trigger Point Products to not only treat your muscles effectively but to help get rid of common overuse injuries like plantar fasciitis, sciatica, lower back pain and IT band syndrome, and also to recover better and faster from workouts.
Class Cost: $70 (Due to Flight Costs to Perth, future classes will be $99 so get in before the price rise)
What Do I Get?
21 Comments
Reader Comments (21)
hey guys can anyone get in on that class or is it only gym members
G'day Ash,
everyone is welcome mate!
Just follow the links to the Trigger point website to the online booking page and secure your spot.
took it easy on the back for the deads with just 20kg..
for the 7 round WOD i did:
14 x 24" step ups in lieu of box jumps and sit ups on abmat with arms forward.
9.52..
I really enjoyed this WOD, crazy how quickly you feel buggered..
5x100kg, 5x105kg, 5x107.5kg
10.54 as Rxd....the GHD were tough, having trouble walking around at work at the moment. Need to practice more GHD's...I like it.
snatch deads I only did the 20kg bar (stoooopid back). Thanks for the technique tips Hayden.
WOD: 7.36 except I didn't realise (until the end when Robyn told me) that when doing box step ups instead of box jumps its x 2. Ooops! sorry guys (especially Ben who I 'beat' by 5 seconds!)
first time on the GHD this morning... Was heaps of fun at the time... Not so much now though.
Was a good wod this morning nonetheless.
First week at SXF, second workout.
Deads: 5 @ 40kg, 5 @ 60kg, 5 @ 60kg. Getting the hang of the technique still.
WOD: Got 4 rounds completed in 8.50, then had to stop and pant like a dog until my legs started working again.
Snatch Deads 120, 125, 130kg
7.29
Snatch Dead Lifts 5 x 45, 55, 60
WOD sub 18"box Jumps - 7.22. First time on the GHD loved it - still waiting for the pain to kick in.
Great class this morning really enjoyed it
Deads 60, 80, 100. Started low to work on form.
WOD 7.49
90/110/120 on the deads
6.25 i think on the WOD
contemplating doing one of the CF santaclara challenges on friday sometime during open gym hours as an extra wod if im feeling up to it, any takers?
whats the WOD Dave?
Deads: 60, 70, 70kg
WOD: 7.42 with Ab Mat Sit ups
40, 60, 90 deads
7:51 with ab mat
Deads: 50, 60, 65
9.37 - 18" box jumps, ab mat sit ups with hands forward. It took me exactly 9.37 to do yesterdays WOD too, hope I don't make a habit of this hehe
100-110-112.5
9:24 as rx
thanks to deano for keeping me company on my last round...
nez its either gonna be
Row 250 meters
21-15-9
Thrusters 115/85#
KB Swings 1.5pood/1 pood
followed by a finishing
Row 250 meters
or
1-2-3-4-5-6-7-8-9-10
#155 Clean & Jerk
in between each set you do 1 round of Cindy
5 Pull up
10 Push up
15 Squat
depends on what the lads have in store for us over the next few days,cant make saturday class hence 2 WODs on friday
8.24 GHD
ah yes, that C&J one I heard Jason Khalipa did it in like 13 mins, Speal in 12 + mins...thats a sickening one.
I think I'll pass.
haha.
Deads- 100kg
Wod- 6:39 Rx.
Dave If I finish work early... Im there! Gotta give me your details so I can let you know!
100,100,110
8:50 GHD are really hard