Progressions CFG OPEN FOCUS √ Primary: Varied Lifts √ Secondary: Lunge Variations √ Skill: Strict HSPU, Wall Balls, Hanging Gymnastics Prog. Notables √ 1RM Hang Squat Snatch √ 2RM Front Squat √ 3RM Squat Clean √ 1RM Jerk √ 5RM Overhead Squat √ CFG Open: 12.3, 15.5, 13.1, 11.5 √ Row’d Royalty
Progressions √ Primary: Deadlift √ Secondary: Presses √ Skill: Weighted Pullups & Single Leg Squats Notables √ 1RM Deadlift √ 12 Days of Christmas √ 2007 Games Couplet √ “DCF Newbie” √ Press/Jerk Test
June Programming Preview Many gyms are starting to open, and we’re ready to help with the transition! We’ll have: Longer warm-ups to get members ready Scaling recommendations members who were not training Efficient equipment programming to minimize cleaning requirements Limited in/out running & carry workouts to help with safe-distancing And, we’re still publishing our At-Home
May Programming Preview May Progressions √ Primary: Front Squat √ Secondary: Press √ Skill: Pull Ups May Notable Workouts √ CrossFit Girls: “Elizabeth” √ Hero: ‘Murph √ Lifts: 1RM Front Squat & Oly Emoms
At-Home Workouts Now Available – Free Most gyms around the world are closed as we combat the Corona Virus by flattening the curve. Progressive Programming has launched daily, at-home workouts that can be completed with no equipment or, minimal equipment. Our minimal equipment requirements are the following: A single dumbbell or kettlebell A bumper plate
https://youtu.be/LK_D2UpuSQ0 Progressions √ Primary: Snatch √ Secondary: Clean & Jerk √ Skill: Chin Ups & Ring Dips Notable Workouts √ CrossFit Girls: “Annie & Angie” √ CrossFit Hero: “Danny” √ Lifts: Snatch & C&J EMOMS√ Other: 2K Row Click Pic For PDF
https://youtu.be/U1eQoEjnfNg Progressions √ Primary: Hang Squat Clean √ Secondary: Jerk √ Skill: SLIPS & Carries Notable Workouts √ CrossFit Girl: “Chelsea” √ CrossFit Hero: “DT” √ Lift: 1RM Jerk & 1RM C&J Click Pic For PDF
Progressions √ Primary: Front Squat √ Secondary: Tempo Power Clean √ Skill: Handstand Push Ups Notable Workouts √ CrossFit Girl: Fran! √ Metcons: Filthy 50 & Fight Gone Bad √ Lift: Squat Clean Test & Front Squat 2RM Click to Download Calendar PDF
Progressions √ Primary: Deadlift!√ Secondary: Strict Press / Push Press√ Skill: Handstands & Pistols Notable Workouts √ CrossFit Girl: Cindy or Mary√ Metcon: 12 Days of Christmas wod√ Lift: Deadlift Test! Click to Download Calendar PDF
Make Thanksgiving An Awesome Community Event The Thanksgiving holiday brings families and friends together. Many cities around the Country host a “Turkey Trot” run – a 5k or 10k – held early in the morning on Thanksgiving Day. Many people like to run Turkey Trots because they are less competitive and a good workout before
Single Arm Kettlebell Swings Progressive Programming Head Coach Jamie Lee
