Warm Up and Mobility
Oly Clean Warm Up/Skill (Clean Pull+ Hang Power Clean+Hang Clean) OTM 5 High Hang+Hang+Clean Strength Back Squat 65% x 8 75% x 6 85% x 3-5 75% x 6 65% x 8 “Rise Fast” 5-4-3-2-1- of Power Cleans 225/155 Bar Muscle Up’s Strongman: Hey Rail Trailers, Kelly G here…super excited for our first CrossFit Strongman class coming up on September 20th. I am really looking forward to torturing…I mean coaching…you on moving some heavy stuff around! The goal of CF Strongman is to increase your overall brute strength, and tap into that strength over longer periods of time, in our regular CrossFit WODs. We will be talking briefly at the beginning of class about the differences between Strongman you might see on TV, and the Strongman training we will be doing, but I do have a small request. If you are interested in pursuing Strongman training, please see me personally, or google Rob Orlando’s Strongman videos. There are a lot of videos out there for Strongman, but Rob Orlando’s videos are a fantastic example of how to move weight safely, and are the only videos I refer to for knowledge and continued education. Our primary goal at CFRT is to keep you safe, so please, please, please, feel free to talk to me before or after class, call, email, text, or messenger pigeon me your questions. Super pumped to get started with you, Rail Trailers!