MONDAY

Monday’s power clean and front squat work will move to 1 power clean + 4 hang squat cleans + 4 front squats. The simple goal is to progress in load from last week. This will be followed by the same muscle resistance work as last week, again with the goal of increasing the weight previously used.

4 rounds :

• 20 alternating back rack lunges
• 10 hang power cleans
• 10 push ups

TUESDAY

The focus on Tuesday will be on upper body strength and core work in the form of strict pull ups (or ring rows) followed by overhead presses.

Our metcon will be 3 rounds of:

• 500m row
• 10 push press
• 10 front squats

10 minute timecap

WEDNESDAY

We are moving to the squat snatch on Wednesday from last week’s power snatch, followed by 8 minutes of core work.

THURSDAY

Thursday will be a back squat day, working on muscle endurance with sets of 15 reps.

The metcon will be 15-10-5-10-15 of:

• Calorie row
• Hang squat clean and shoulder to overhead

FRIDAY

We are back to cleans on Friday but this time we are combining the clean with the push jerk. We won’t have any conditioning on Friday and instead we will finish the class with a cooldown and mobility work.

CrossFit Kids

CrossFit Kids classes led by your coach Fabien are restarting this week. Classes will start initially on Saturday only in the Lab at CrossFit GVA.

The schedule is the same as before, 10h-10h45 for the kids and 11h-12h for the teens. If there is enough demand, there will be a second session on Wednesday, (at GVA in the LAB too) 14h30-15h15 for the kids and 15h15-16h15 for the teens. As you know, we will be observing hygience and social distancing rules. That means we can accept a maximum number of 4 students per class. Parents will not be allowed to stay during the class.

Reservations can be made on Wodify for those with memberships. If you wish to book a class but don’t yet have a membership, please send an email to kids@crossfitgva.com for any questions.

Support your box

The new #crossfitgva custom MIZU bottles are now available for pre-order at: https://covid-heros.ch/project/291.

M8 Model – 750 ml – 18/8 Food Grade Stainless Steel, 100% BPA Free, 100% Recyclable