Saturday, July 18, 2015

First of all GOOD LUCK TO ALL THOSE ATHLETES FROM CROSSFIT 782 AND CROSSFIT SUMMERSIDE heading over to the hopper tomorrow. It should be a great day. I'll be there coaching and managing and updating social media (which I do so well, Pam Williams) and I'm very excited to see everyone compete. 

Strength

Group Warmup - Practice movements for the workout and build up a steady sweat and heart rate for the workout. 

Conditioning

60secs on - 30 secs rest x 3 rounds

  • ME Box Jumps or Step ups
  • ME Cal Row
  • ME Hang Power Cleans (135/95lbs) (115/75lbs) (95/65lbs)
  • ME 100m sprints - (door to garbage cans)ish

This is all about pushing yourself each exercise and each round. Your score will be your total reps each round. Your goal can be to pace each round and set a score you can maintain each round or your goal can be to set a high score for your first round and try to hold on for dear life each round that follows. Your choice. 

Cashout

Accumulate 4 mins in a plank of your choice - left side plank, right side plank, plank on your elbows, plank on your hands... your choice and it doesn't have to be done unbroken. Just try to start it within 5 minutes of finishing the workout so your core is fatigued and you will have to fight to hold each pose. 

- Team 782