CROSSFIT DAY AT THE A’S

Come out September 9th and cheer on both the A’s and some of your fellow CFD members!  The competition will start at 9:30AM inside the stadium with a BBQ to follow.  Your game ticket gives you access to both and includes an Oakland Athletic’s CrossFit Day t-shirt! Friends and Family are welcome!

Purchase tickets with your zen planner account here.

Skill

EMOM for 10 Minutes

1 Slow pull-squat snatch + squat snatch

Today’s skill work is a barbell complex with two styles of snatch. Start by pulling the bar from the floor keeping your hips low and back upright while practicing accelerating from the floor in a slow and controlled fashion. As the bar passes your knees, violently open the hips to create vertical drive and quickly drop into a full squat receiving the bar overhead.  Reset the bar on the floor and perform a full speed squat snatch hitting the same positions as the slow pull snatch.  This is technique work so use a challenging weight but remember that you should be below maximal effort.

WOD

AMRAP in 10 Minutes

10 Push-ups
20 Sit-ups

Workout notes

Today we have a super simple but classic pairing of two fundamental calisthenic movements!  In this format you’ll be essentially fatiguing different muscle groups with each movement so practice quick transitions to utilize that little bit of recovery. If you are scaling push-ups remember to keep them strict either on your knees or using a box. Avoid progressive scaling as you get deeper into the workout.