Saturday, April 11, 2015

This is my favorite song right now.

 https://www.youtube.com/watch?v=mqiH0ZSkM9I

If you get a chance, listen to it. It's not quite CrossFit 782 music, but it is a fantastic song. I heard it at 5:30 one morning on my way to the gym so it's definitely worthy of being added to the workout posting. After listening to jock jams and jay z it is a nice change of pace. 

In other news it's basically spring outside. You can almost see the bushes coming out of the snowbanks!! Please summer come quickly so we can run outside. 

Strength/Conditioning

Part A:

  • 1min - Squat Hold
  • 1min - Plank
  • 1min - 10m shuttle jog (60-70% pace)
  • x 3 rounds

Part B: 

Bear Complex x 7reps x 5sets

  • Clean
  • Front Squat
  • S2OH
  • Back Squat
  • Behind the neck S2OH

So all of that is one rep. You can do any combination to get the bar from the ground to your shoulders and then to overhead, whether that be a power clean-front squat-push press or a squat clean thruster or anything in between. After that you will set the bar gently on your traps and go through your back squat and then get the bar back overhead. You will try to do all 7 reps without dropping the bar and you want to build in weight each set. By the fourth set doing all 7 reps unbroken should be very difficult, but start the first two or three sets with a light, doable weight. 

This is our conditioning and strength after a nice little 3 rounder to work on mobility and core strength so take this very seriously and move well through those five movements that add up to one rep.

- Team 782