The Capital Affiliate League is coming to CrossFit Hierarchy for Week 2! Come out and support Armando, Ashtan, Bonnie, Boom, Jenn, Hilary, Rizzo and coach Christine as they compete at home against 5 other DC teams. Competition will get underway at 1PM sharp so show up and get loud!
Note that due to the 1:00 CAL start time, there will be NO NOON WOD ON SATURDAY, JULY 19. We we hold a 9:00am WOD and 10:00am WOD that day, be sure to sign up on FrontDesk.
10 min EMOM:
Evens: 3 Power Cleans (165/115#)
Odds: 30 Second L -Sit
30 Wallballs (20/14#)
Floor Press: 5-5-5-5-5
15 min AMRAP:
20 HR Push-ups
40 Air Squats
Overhead Squat: 2, 2, 2, 2, 2
7 Snatches (135/95#)
20 KB Swings (32/24kg)
30 Box Jumps (24 /20″)
30 Wallballs (20/14#)
Romanian Deadlifts: 3 x 12
*500m Row between each set
10 minutes of open skill work. Pick one thing you suck at and practice.
Max Plank Hold
15 Cleans (135/95#)
10 Cleans (165/115#)
5 Cleans (185/135#)
25 Over-the-Bar Burpees
Strict Press: 5-4-3-2-1-1-1
Starting with a 135/95# bar, perform 2 Back Squats EMOM. Increase your weight by 10# every minute until reps cannot be achieved. Additional attempts can be made within the minute. If you meet failure, go back to the previous weight completed and continue performing 2 Back Squats EMOM at that weight until the last person is finished.*
*Courtesy of CrossFit Amelia Island.
12 min AMRAP:
10 Power Cleans (135/95)
We are excited to introduce yoga to Hierarchy this week!
Starting this Sunday, July 13, yoga classes will be held weekly from 11:00am-12:00pm, instructed by our very own Sara Oliveri. Yoga will be free to all CrossFit Hierarchy members, and $25/class for non-members. You can sign up for yoga classes on FrontDesk.
“F yoga, I just want to lift heavy shit.”
Before all you Firebreathers tune out, consider this: Everyone that walks into our gym wants to be a better athlete, progress their skills, lift heavier, go faster — just become more awesome in general. The single biggest limiting factor, for both new and veteran CrossFit athletes, is range of motion limitations and inability to get into functional movement patterns.
Are your heels coming off the ground in your overhead squat? Is it impossible for you to do a handstand because your shoulders are so tight? Can you maintain a strong front rack position in the bottom of a clean? How are your pistols? Can you get down there?
Hierarchy Yoga will be a vinyasa style class in which poses are linked seamlessly together to support the same CrossFit concepts of creating torque, finding a braced neutral spinal position, and always working from core to extremity. The class will be fast-moving to build heat and promote focus, but accessible to all levels. Classes will be tailored specifically to the needs of the CrossFit athlete, with emphasis on increasing flexibility, range of motion, balance, alignment, and the mental presence needed to keep yourself on track.
See you on the mat! Namaste, mofos.