Level II Criterion, Snatch & Amanda
Next Wednesday May 22 we will start our new Level II class at 5PM. This 1.5 hour class will be limited to 10 people, and signing up in advance is mandatory. You can do that on our calendar here.
Level II classes are designed to challenge and refine the skills of our more experienced athletes. Prerequisites for this class include:
- Completion of at least 1-year of Crossfit classes
- AND/OR proficiency in the basic skills (i.e. “The Level II Test Out)
- The ability to complete some Level II workouts at the prescribed weight/intensity.
The goal of these classes is to develop and master the more complex Crossfit skills (like hand-stand push ups/muscle-ups, Olympic lifts, etc.) and the programming is more complex with higher skill demand and increased workload.
Level 2 classes are one and a half hours in duration, do not include a coach-led warm-up or a cool-down, and more time is spent on skill-work and/or longer and more complex WODs. As a result, Level II participants are expected to be ready for class by being properly warmed up (i.e. mobility work and dynamic warm-up done, and core body temperature up) and to take time after class for the necessary cool-down and stretching. As a convenience, a general warm-up and cool-down are written on the board and participants are encouraged to modify and/or augment those suggestions as needed.
Now you might be thinking — how do I know if I’m Level 1 or Level 2?
We have a handy list of skills for both men and women at which you will need to become proficient in order to graduate to Level 2 classes. We do not expect you to check off all of these skills in one day. Instead you will work through them at your own pace as you gain relevant strength and capacity. Copies of this list are available in the gym.
Those of you who are already accomplished CrossFitters should be able to blow through this list in no time and be all ready to join Level 2 classes the minute they begin. Others of you will have to spend some time working on your weaknesses before you’re ready for Level 2. Either way, it promises to be fun!
Confused? Have questions? Send an e-mail to info@winecountrycrossfit.com and we’ll work it out!
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Thursday’s WOD:
Snatch – Using 85% of your 1rm, perform 7 singles (see 5/1 and 5/8)
“Amanda”
9-7-5
Squat snatches (135/95)
Muscle Ups
2013 05 15