Thursday, January 24, 2019

Can you believe it is January 24th already!

Great to see some new faces back this new year and lots of new faces within our new programs.

Our teens having been coming in and crushing it as well as always!

Hope your year is starting off the way you wanted it to!

CrossFit - 6/12/330/430/530/630

Strength

10mins to work up to a heavy 5 rep strict press

We will build some upper body strength here getting you ready for the workout. Try to get in about 4 good working sets after getting warmed up.

Conditioning

3 Rounds - 1min on - 1min off at each station

  • HSPU/Pushups/Box Pushups/Ring Dip

  • Row/Ski/Bike

  • Situps

  • Burpee Box Jump

We will divide you into 4 teams and you can start at whatever station you choose. You will do a minute of work and then rest a minute before moving on to the next station. Go hard and earn that recovery.

LiveFit - 9am

Strength/Conditioning

30secs on - 30secs off x 4 rounds

  • Goblet Squat

  • Pushups

  • Goblet Walking Lunges

  • DB Snatch

  • MB Situp

Cardio

2mins on - rest 2mins x 3

  • 10cal Row

  • 20 Jump Jacks

  • Max effort Shuttle Runs

For 2 minutes start with your 10cals and then your 20 jump jacks and with whatever time you have left complete as many 25 foot shuttle runs as possible.

CrossFit 101 - 730pm

Strength

Review Presses and Squats

Before getting into your work tonight you will review the 3 types of squats and presses you have learned.

  • Back/Front/Overhead Squat

  • Strict/Push Press/Push Jerk

This will all be done with just the PVC pipe. I am sure you have been practicing.

Pullups

Practice - 3reps for 4sets

Work with a partner and/or band for 8 minutes to get your 4 sets in and build some strength.

Conditioning

18min Partner AMRAP

  • 6 Burpee Box Jump Overs

  • 9 Ring Rows

  • 12 Walking Lunges

  • 15 DU’s/30 SU’s/30secs skipping practice

A new style of a workout with a partner. Partner A will do 6 BBJO and then partner B will do 6 and then partner A will do 9 ring rows and partner B will do the same and so on and so forth. Get after it.

- Team 782