Friday, January 11, 2019

Good evening.

Hope you are enjoying your day and ready for another one tomorrow.

Get signed up online here:

https://cf782.onramp.online/planner

Also if you have any friends interested get them into our LIveFit or CrossFit 101 programs. This weekend is their last chance to get registered!

CrossFit - 6am/12pm/430/530

Strength

Snatch

We’ll take 12 minutes to build to a heavy single.

After a solid warmup and some complex work we’ll get you to get a barbell and get it moving fast.

Take your time with this and make sure your form is on point

T2B Progressions

We’ll also practice for our T2Bs. Take some time here to work out of your comfort zone. Try this out:

  • Straight Leg T2B x 10reps x 2 sets

  • High as possible Leg Raise x 5-7reps x 2sets

These are two options to bring you out of your comfort zone before the workout.

Conditioning

With a partner - Split as needed - 20min Time Cap

  • 200 DU’s/400 SU’s/3mins DU practice

  • 60 T2B/Leg Raises/Knee Tucks/MB Situps

  • 50 Burpees

  • 40 MB Slams

  • 30 Snatches (185/125lbs) (135/95lbs) (95/65lbs)

Chip away at it getting yourself ready for the snatches at the end under fatigue.

LiveFit - 9am

Conditioning

40secs on - 20secs off x 3 rounds

  • Row

  • Jump Jack

  • Mountain Climber

  • Shuttle Run

Alternate through these 4 stations for 3 rounds. No rest between each round. 12 minutes of total work.

Core

20secs on - 40secs off x 3 rounds

  • KB Deadlift

  • Hollow Hold

  • Superman Hold

  • Hang Knee Raise

Now we work through these movements to improve our core strength through our lower back and abs. 12 minutes total work.

Teens - 330

Open Gym

- Team 782