Trial Class

#2 Best Seller in Get Started

$28.00

Just 2 Memberships Left

Provides access to book a trial class.

Iris, Yi & 3 others bought this item recently.
SKU: CrossFit Trial Class Category:

No Experience Required
Beginners Welcome
We will help you find an appropriate class

Please arrive 10 minutes early!  You will not be permitted to take the class if you are more than 5 minutes late.


Pre-workout:
EMOM 12:
Min. 1 | 10 false grip ring rows
Min. 2 | 10 rings dips
Min. 3 | 5-8 Low ring muscle-up transitions

– RX –
4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 DB box step-over (20″) (35/50 lb)

– INTERMEDIATE –
4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 DB box step-over (20″) (20/35 lb)

– BEGINNER –
4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 box step-over (20″)

Scoring: Reps

Coaches Notes

▶ VIDEO OVERVIEW

Workout Brief Video

▶ DEMO VIDEOS

Box step-up
Sit-up
Rowing
Sprint start on rower

————————————-

🧭 STIMULUS

Time | 12:00
Loading | 2/5
Skill | 1/5
Volume | 4/5

————————————-

🎯 GOALS

Intended Stimulus
✔ 10-15 calories on the rower.
✔ 15+ sit-ups.
✔ 10 or more DB box step-overs.
✔ No rest between movements with short breaks in the middle of each minute.

Coaching Goals
✔ Demonstrate different styles of box step-overs for different speeds.
✔ Encourage athletes to maximize time on the sit-ups to get more reps.
✔ Ensure athletes keep the knees tracking over the toes during the step-overs.
✔ Make sure athletes can stand all the way up on one leg with their chosen loading even though they don’t have to in the workout.


Accumulate:
1:00 couch stretch/leg
1:00 foam roll upper back

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CrossFit Trial Class
Trial Class
$28.00