info@802CrossFitVT.com (802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Fitness Friday 7/30/21

Running Clinic

Friday night at 5:40pm.  There is still plenty of room, we would love to see you there! Learn proper form, technique and avoid running related pain!  Cost $10.

The Board

The Mobility

Banded Wrist Traction

PVC Front Rack Stretch

The Warm-Up

Good Mornings

The Strength

This is a complex, meaning you will move from one movement, to the next, to the next.  New CrossFitters need not worry about the Split Jerk, until the Push-Jerk has been mastered.  Use this time to zero in on a weight you will use for the WOD.

  • Clean
    • bar starts on the ground and is caught in a full squat
  • Push-Jerks
    • Dip and Drive the Barbell overhead after the bar is stood up from the clean.
  • Split Jerk
    • Dip and Drive catching the bar in a split position.

The WOD

DT on the Run…

This WOD is a variation of the Hero WOD DT. DT  is a great test of strength and barbell cycling abilities, testing improvement over time.  DT as written is 5 Rounds for Time.  We stepped things up making it an AMRAP and threw in a run to test your strength under fatigue.

DT Hero WOD

The Finisher

Tire Flips

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