INTRODUCING DOGTOWN ADVANCED PROGRAMMING
The purpose of the program is to give students the opportunity to excel at the advanced movements in CrossFit, and take workouts to the next level. Some students may want to compete in various CrossFit Events or train for specific sports; others may want to simply see where they stand.
Provide programming that will prepare students for competition. Main focuses include; strength, power, speed and endurance.
HOW IT WILL WORK
In order for a student to participate in the advanced program they must do the following:
1) Speak with a coach, either Dusty, Adam or Liz
2) Demonstrate that they can perform each of the following skills:
· 135/95x3 Snatch (full snatch w/ proper technique)
· 135/95x5 Overhead Squat
· 20/10 Pull-ups
· 10/5 Ring Dips
· 3/1 Muscle up
· 5/2 Handstand Push-ups
· 185/135 Clean (full clean w/ proper technique)
· 225/185 Deadlift
· 135/95 Push Jerk
· Chest to deck push-ups
· 135/95 Thruster
· 20 Double Unders unbroken
· 7/8 min. mile
*If you are unable perform these skills, but you want to work on them, and you’re willing to give it the time and effort necessary, contact one of the coaches and they will provide a roadmap to help you achieve your goal.
As usual, a workout will be posted daily. Some days there will be an advanced option. It will be clearly designated. If you are checked off on the above skills you may do the advanced version of the workout.