Saturday, January 9, 2015

It's the weekend, baby!

Time for some training at 782, maybe a little sleep in, and lots of time to relax, hopefully!

Here is what we have in store for you when you walk in the door at 782. 

Strength

Handstand Progressions

  1. In groups of 3 you will work on getting into a freestanding handstand. Each person should try to get up into a handstand 2 times, with the end goal of holding yourself up without the aid of your partners. (They will still be their for safety.) Goal here is to work on positioning in the handstand. 
  2. Freestanding Handstand with the wall as support/feedback OR handstand walking practice. Try 3 attempts at the handstand or walking. 
  3. Low volume HSPU work - 3sets max - Save volume for workout. 

If you don't have handstands or handstand pushups you will work with your group on getting upside down and work on wall walks for option 2. For the strict work you can work from a box. 

Conditioning

Open Workout 15.2

8min AMRAP

  • 3 HSPU
  • 3 Power Cleans (185/125lbs) (135/95lbs) (95/65lbs)
  • 6 HSPU
  • 3 Power Cleans
  • 9 HSPU
  • 3 Power Cleans
  • 12 HSPU
  • 6 Power Cleans
  • 15, 6 
  • 18, 6
  • 21, 9
  • ...

It's time to start prepping for open season. We'll be testing out some workouts from past open seasons, we'll be hitting some intense hero WODs, and we'll be doing some classic CrossFit WODs that will help prep each and every person for the open, no matter what their goals are. 

- Team 782