The Glasgow Spartan Weightlifting Club is open for affiliation from tomorrow. This costs £25 per person per year and allows athletes the opportunity to compete and take part in Olympic Lifting Classes for a discounted rate.
Tuesday is Olympic Lifting, Thursday Conditioning for Parkour.
WOD
Deadlift 5-5-5-5
then:
10min AMRAP
10 kb swings
15 hollow rocks
20 walking lunges with KB
New Class
A week on Wednesday (so the 16th Nov) will run a Performance and Injury Prevention class breaking down and correcting the common mobility and stability issues for 4 different CrossFit ‘goats’ that often lead to poor performance and ultimately injury. This will run in place of the 18:15 class and cost a small fee of £7 per class or £20 for all 4 classes up front.
For this each paying participate will get a brief assessment of that movement at the start of the class then we will do release and stability work specific to where I see the common barriers within the group. On re-assessment I guarentee a much better execution of thatr exercise within the class. i will encourage each person to bring their camera along and we will video everyone on a before and after movement. This will ultimately lead to everyone moving much more efficiently thus improving scores and reducing the wear on our joints and tissues.
Week 1 – Clean Catch Position and Front Squat
Week 2 – Overhead Squat
Week 3 – Deadlift
Week 4 – Snatch Pull/Ring Dip/Muscle Up