Thursday, February 26, 2015

Weather is better. 

Time to get back to the gym. Brief 2 hour storm through PEI kept us off the roads, but we'll be back at it tomorrow. See you there. 

If you haven't done so yet now is your chance. There have been many people from 782 registering for the open this week. You can do it too. It's a chance to commit to fitness for five weeks and enjoy the larger CrossFit community. 

http://games.crossfit.com/

To be a judge...

https://oc.crossfit.com/

Here is what we have in store on Thursday. If you are planning on completing the Open WOD this Saturday come in and workout, but make sure you mobilize lots as well. 

Strength

Overhead Squats x 3reps x 2sets

Back Squats x 3reps x 2 sets

After a nice little warmup to get the hips and shoulders loose you will hit the overhead squats. Work on solid technique before hitting some heavier weight on the back squats. 

Conditioning

5min AMRAP - rest two mins between each AMRAP

  • 5 Overhead Squats (95/65lbs) (75/55lbs)
  • 5 Pushups

4min AMRAP

  • 4 OHS 
  • 4 Pushups

3min AMRAP

  • 3 OHS 
  • 3 Pushups

These are short sets of pushups so it is a great chance to work on the form with these. If you are on knee pushups scale up to doing them from your toes and if you are working on keeping your stomach and quads off the floor try to hold this form for the entire workout. If the overhead squats a struggle we may move to front squats. 

- Team 782