A basic level 22* week program designed primarily to increase strength in the squat with an added focus of improving foundational and technical lifts. There are a limited number of spots for this particular program and only one window for entry.
Tryouts: 3/30/15-4/4/15 (times posted in wodify & blog)
Program Launch: 4/6/15
Program End 9/5/15
Class times: M, W, F @ 10AM-12PM & 7:30PM-9:30PM
Program Prerequisites & Requirements
a) Athletes must be 18 years old or greater
b) Athletes must be proficient in the following lifts and movements
a. Front Squat
b. Back Squat
c. Overhead Squat
d. Deadlift
e. Squat Clean
f. Power Clean
g. Hang Squat Clean
h. Hang Power Clean
i. Squat Snatch
j. Power Snatch
k. Hang Squat Snatch
l. Hang Power Snatch
m. Shoulder Press
n. Bench Press
o. Strict Pull-ups
p. Strict Ring Dips
c) Athletes must complete all 3 of the following CrossFit benchmark metcons, each in 6:00 minutes or less using a 45 lb. barbell at a minimum (give and take scaling may be applied where appropriate). If these have not already been performed and recorded in wodify, athletes will need to perform them during a “try-out” week.
a. Fran
21-15-9:
Thrusters (95/65 lbs.)
Pull-ups
b. Elizabeth
21-15-9:
Squat Cleans (135/95 lbs.)
Ring Dips
c. Diane
21-15-9:
Deadlift (225 lbs.)
Handstand Push-ups
d) Athlete must be able to attend 1 of 2 BSP class times (10am / 7:30pm) 3 times, every week. Class times will run from 1.5 hrs. to 2 hrs.
e) Athlete must be current on CrossFit monthly membership.
f) Athlete must pay in full $275 for program or be current on $25 biweekly class payment plan if necessary.
More details to come but if you need to increase your squat and other lifts you can ask for more info at Compass CrossFit. There are limited spots available.
