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

Tuesday 1/11/21

Open Gym

The CrossFit Open begins on 2/24 🥳 We wanted to use the weeks leading up to it to re-introduce our Sunday Open Gym time slot, giving you a chance to practice some of the major movements we see each year. Each week we will have a highlighted movement that the coach will give instruction on, and Steve Burkert will be present to lead you through targeted mobility and a warm-up to compliment.
You do not have to work solely on the specific movement we are presenting that week. You may utilize this time to work on something you missed that week, or something else you would like to get better at.
These classes will be a trial run to see if re-opening Open Gym is something you would like to see in the future. Please note, the listed time slots are all that we are offering at this time (every other week). Sign-in on MindBody as usual. Hope to see you there!

The Board

You will notice we added a 4th level to the mix this week to add some Ring Muscle Up drills to the line-up.

WHO should be doing RMU work?

  • Those that have a solid understanding of the Bar Muscle Up drill work we have been doing.
  • You don’t necessarily ‘have to’ be able to do a BMU yet, but you SHOULD possess the strength TO DO ONE. Some individuals just haven’t had the BMU ‘click’ yet, but they do possess the strength to do them.  If you are unsure, please ask!
  • Those that can do a strict ring dip.  There’s no point in doing RMU drill work unless you can do a deep ring dip.  Try it out if unsure.

The Mobility

The Warm-Up

Level One and Level Two

Level One = Those working on Strict Pull-Up Strength

Level Two = Those that possess Strict strength and would like to learn/get better at Kipping Pull-Ups

Level Three

Those that have mastered 10+ Kipping PU, CAN do Chest to Bar

Jump to Hollow + Arch + Knees Up

A more in depth look at today’s drill work…. VIEW HERE

Level Four

WHO should be doing RMU work?

  • Those that have a solid understanding of the Bar Muscle Up drill work we have been doing.
  • You don’t necessarily ‘have to’ be able to do a BMU yet, but you SHOULD possess the strength TO DO ONE. Some individuals just haven’t had the BMU ‘click’ yet, but they do possess the strength to do them.  If you are unsure, please ask!
  • Those that can do a strict ring dip.  There’s no point in doing RMU drill work unless you can do a deep ring dip.  Try it out if unsure.

The Met-Con

4 Rounds for Time of:

Hang Power Cleans

Double Unders

The Finisher

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