Adaptations Anyone?

3 Rounds for Time:
10 Ground to Overhead 135/95
20 Pull Ups
30 Hollow Rocks
40 KB Sumo Dead Lift High Pull 70/44
50 Vertical Leaps Jumps touch a target 18"/12" above your highest reach

Todays workout has to deal with ground to overhead.  Make sure you meat with a coach if you aren't comfortable with the proper technique.  There are several ways to go after this, many of which can lead to injury once the clock starts.  Today I want you guys to focus on the best option to stay fast yet safe!

• Unbroken? You better be able to stay tight and pick a managable weight so you don't get sloppy
• Power Clean and Push Press
• Power Clean and Push Jerk
• Drop from the top and reset after each rep

  Whatever you choose, make sure you are tight during your deadlift and overhead portion of this lift.

Adaptations class was a bigger success than I expected. There have been some motivated people asking a lot of questions regarding what to do next.  If you attended the lecture portion, you should have filled out an info sheet with your name and email address so I could add you to a "blast" list.  This e-mail blast and group texting blast will be the main way this class is conducted.  Please contact me if you didn't fill one out. chris@crossfiteastsac.com

Classes are not manditory, but they will help a lot!  I will be sending out ADAPTATIONS and variations to the existing WOD's for Tuesdays and Saturdays.  I will send these out the night before and you will be able to prepare before you walk in the box.  This way you can all stay on your regularly scheduled classes. 

Due to the demand of the class and others asking if they can participate, I will be conducting a weekend repeat of this discussion/lecture, followed by the baseline workout. Time will be announced.

Looking forward to working with you guys and seeing the progress!