Saturday 02.27.2021

POSTED ON February 27, 2021

Saturday | 02.27.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**
Every min (7:00)
3 Burpees
5 Box Jump (low)
7 Wall Balls
* Move fast and get the heart rate up

**2. Workout Prep**
Give athletes a few mins to go through each movement and set up for the workout. Make sure they practice a rope climb and hit some light squat snatches.

Workout: Dirty Deeds Done Dirt Cheep

* Target time each set: 8-10 minutes
* Time cap: 12 minutes

3 rounds
10 Power Snatch (135/95)
25 Toes to Bar

-Rest 3:00-

3 rounds
10 Clean and Jerks (135/95)
25 Burpee Over Bar (parallel)

* Scaling option 1 (Masters 45+)
3 rounds
10 Power Snatch (115/75)
20 Toes to Bar

-Rest 3:00-

3 rounds
10 Clean and Jerks (115/75)
20 Burpee Over Bar (parallel)

* Scaling Option 2
3 rounds
20 Alternating Dumbbell Snatch (50/35)
25 Sit Ups

-Rest 3:00-

3 rounds
20 Alternating Dumbbell Clean and Jerks (50/35)
15 Burpees over dumbbells

* Limited Equipment Option
– Same as Scaling option 2

* Large Class Option
Teams of 2
3 rounds
20 Power Snatch (135/95)
25 Synchro Toes to Bar

-Rest 3:00-

3 rounds
20 Clean and Jerks (135/95)
25 Synchro Bar Facing Burpees

  • Moving home and having to find a new box was nerve wrecking but everyone at CrossFit Up Dog welcomed me with open arms. The staff is amazing and the classes are always a challenge! Everyone is so motivating and fun to be around. I couldn't have picked a better box on the beach to be apart of!

    - Leigh Schwartz

  • CrossFit has changed the way I live my life. At Crossfit Up Dog I look forward to getting up and hitting the box, so I can see results day in and day out. I do not always meet my goals, but with CrossFit I have learned to appreciate progress – progress that is tangible.

    - David Neace

  • CrossFit Up Dog is a place I can go to get a challenging workout with a great community that supports and encourages me in exceeding my goals.

    - Amy Shroff

  • Crossfit has changed the projection of my life both physically and mentally. I owe my success to the crossfit community at Core that rallied around me and pushed me to success.

    - Katelyn Guild

  • Core Fitness is an amazing work-out facility. The entire team of staff, coaches, and trainers are top-notch to say the least.

    - Russ Richardson

  • I began at Crossfit Up Dog in November, 2013. Over the last 16 months I've lost 60 lbs, completely transformed my health, broken through physical barriers I never thought were possible and gained more new friends than I can count.

    - Zach Brockman