EMOM x 15
a. 5-8 calorie sprint
b. 5-8 pullups (work into kipping skills)
c. 5-8 dips (or bar/ring muscle-up into dips)
d. 5-8 pogo burpee
e. Up to SNATCH PULL + SNATCH x3, increasing in weight each round
AMRAP in 20 minutes:
10 hang power snatch, 20/35/50kg
20 box jumps, 12/20/24”
Then 5 attempts at a heavy 3-rep snatch-grip deadlift
– Lower body: CHAIR STRETCH
– Upper body: SINK STRETCH
– Extra challenge: German hang
The rack position in either the barbell, kettlebell, medicine ball, sandbag, and dumbbells means we want the elbows forward of the hands (in profile view), in a standing position with the legs and hips completely locked out. The eyes should stay up the entire range of motion.
This shape allows our bodies to be efficient pillars at bearing weight during our exercises.
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-10-30 10:20:452018-10-29 17:26:20Foundation Barbell at the 2018 Armor Open
I’ve been hearing your goals and suggestions so after some deliberation we’ll be starting a Tuesday back squat cycle. For the next 8 or so weeks we’ll back squat every week, building up in intensity, reps, and volume. The outcome should be stronger, more resilient athletes!
http://www.foundationcrossfit.com/wp-content/uploads/2018/05/FCFnov2017-24.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-05-14 20:57:202018-05-15 00:03:43A New Back Squat Cycle
Cycle begins Monday 1/8 and continues for 7 weeks.
This first cycle of the year is going to be used to get everyone re-acquainted with Olympic Weightlifting fundamentals. The focus each week will be building body awareness with the bar, properly producing power with the legs, and developing stability under heavy weight and increased completion of lifts.
By working on these specifics, you can expect yourself to feel more comfortable with you lifts and start to FEEL what went wrong with a missed lift and KNOW how to make an adjustment before the end of the lift.
If you are planning to take part in this cycle or ANY of our barbell cycles, we ask that you commit and invest your time in sticking with it from beginning to end.
You must be registered through the following form to participate in the cycle. Registration ends Friday 1/12.
Thanks for coming out this past Saturday for the Annual FCF Not-Holiday Party!
It’s max week, so let’s test/retest a bunch of important fitness skills and capWhat to look forward to this week: 10-rep max bench press, 100 pullups or 30 muscle-ups, kinda KAREN + ANNIE, The Big Clean Complex, CGO 14.4, CGO 12.3, JT, EMOM lifts, and more!
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-01-22 19:30:072017-01-24 22:31:27Welcome to Max Week