Tuesday, April 21, 2015

First of all Big shout out to Allan Callard who just completed his CrossFit Level 1 Certificate last weekend and passed his test with flying colours. 

We have been seeing a lot of improvement here at 782 and it was evident at how quickly everyone caught on to the new movements today. The first windmill movement was designed to improve and test your mobility and the kettlebell snatches tested your speed and the gym as a whole moved very well. 

Here is what we have in store for you today. 


Squat Mobility - Squat Therapy x 3reps x 20secs each 


Back Squat x 3reps x 3sets @ 75%

Build up to a heavy weight and hit three sets of three reps at 75% of your old one rep max. It should feel heavy, but will feel good after a long warmup and some squat therapy. 


4 rounds for time

Using 1 barbell (115/75lbs) (95/65lbs)

  • 4 Power Cleans
  • 4 Push Jerks
  • 8 Back Squats 
  • 8 Burpees

After doing the bear complex and see people do extremely well we want to make sure people feel comfortable placing weight on their traps in a safe and effective manner. Use a weight you feel comfortable with and try stringing the first three movements together without dropping the weight and then hit the burpees. Be safe when you are bringing it down on your back and if you don't feel comfortable in that position you can do front squats. When unloading the bar you can push it back over your head or drop it safely off your back if there is space around you. Only if there is space, though!!


Anterior Shoulder & Chest Smash

  • Use a lacrosse ball and roll out your chest and front deltoid for 3 minutes on each side. 

- Team 782