OlyNastics
Zoom classes are at:
7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members)
Also, don’t forget Barbell Betty’s Technique & Tabata at 6:30 pm with Chief Betty and Tess @tessitory !!! ALL women welcome of ALL skill levels.
If you plan on joining our remote sessions, you will need the following info:
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Download the zoom for cloud app. (Iphone version is here: https://apps.apple.com/us/app/zoom-cloud-meetings/id546505307)
Warm-up (on your own before Zoom begins)
10+ PVC / Broomstick pass thrus
5 empty handed TVWQB’s
3 Step to Spiderman/leg
3 Upward to Downward dogs
10 sec HS hold (wall walk-up or plank hold)
Oly Technique:
5 Rounds (not for time) of:
5 sets of 1 PVC/Stick “Snatch balance” into 1 OHS (https://www.youtube.com/watch?v=XuFaD1sAVGI)
(rest as needed between rounds)
SOD
EMOM for 8 min
Movement 1: 30-45 sec of a Handstand hold (Mod: wall walk-up as high as you feel comfortable or weighted (plate or backpack) plank hold on hands)
Movement 2: 3 Pistol squats/leg (Mod: Single leg sit to stand (chair/ottoman)
WOD
12 min AMRAP of:
5 HSPU (towel under head) (Mod: Pike push-ups)(https://www.youtube.com/watch?v=sposDXWEB0A)
10 Alt lateral stepping lunges (5/side)
16 Alt single-leg V-ups (https://www.youtube.com/watch?v=RA9nGJVwtJ4)
