We are all set to go out and represent at the St. Louis Affiliate Cup Competition hosted by CrossFit St. Charles. Valley Park will be taking 6 teams (24 athletes)! That is so impressive and we want to thank each one of you for taking the step. It is often nerve racking and scary to participate in this kind of event. We know each one of you will do great. This is something you won't regret. We hope everyone can come out and cheer us on!
Here is something worth mention. Our scaled team athletes have never learned the Olympic Lifts and everyone showed up today for a "crash course" in the clean and jerk. As coaches, we are blown away by how fast you all pick this stuff up. Remember, keep that bar close, use the legs, and be powerful!
Monday Strength/Skill Work: Pressing. We will have different pressing stations set up. 2 bench press, 2 ring push-up, 2 KB floor press, and push-ups. Take 30 minutes to rotate through. You will want to take time to let those muscles rest between sets. Practice Russian Twists between sets.
-3 Rounds for Time
-20 KB/Dumbbell Front squats. Drop the bells. 15 Air squats. Pick the bells up. 10 KB Thruster
-45 sit ups