Thursday, January 31, 2019

Is it January 89th or whaaaaaaaaa?!

Bring on February here we go now!

Hope everyone has been enjoying their weekend are you are all looking forward to a bit of a friendly fundraiser this Saturday from 2-5. We’ll be having our Special Olympics and Adaptive athletes there as well!

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

Strength

E3MOM - 5 Rounds (15minutes)

  • 3 Deadlifts + 3-6 HSPU/Box Pushups

Build in weight each round and work your way through some different progressions for your handstand pushups. Goal here is for quality. Fatigue yourself a bit before the workout so you can work on efficiency in your movement.

Conditioning

‘Diane’

8min Time Cap

21-15-9

  • Deadlifts (225/155lbs) (185/125lbs) (135/95lbs)

  • HSPU/Box Pushups/Pushups

Little classic CrossFit here.

LiveFit - 9am

Conditioning

30secs at each station - 60secs rest x 6 rounds (18mins)

  • Jump Jack

  • Mountain Climber

  • Squat

  • Shuttle Run

Spend 30 seconds at each station and then rest for a minute. Building an engine here.

Strength

5 Rounds - Slow Pace

  • 30sec Hang from Bar

  • 5 Strict Press (DBs)

  • 10 Strict Situps

Take your time and build some grip, shoulder, and core strength.

Adaptive - 1030am

Strength

  • DB Clean and Jerk - 4 per arm x 3sets

  • MB Slam x 10reps x 3sets

Conditioning

  • 1000m Bike

  • 500m Ski

  • 20 Shuttle Wheels

  • 1000m Row

Some straight up cardio here.

CrossFit 101 - 730pm

Strength

12min EMOM

  • 0: 6-10 DB Push Press

  • 1: 45sec Plank

  • 2: 10-15 Strict Situps

Some accessory work for our shoulders and some core to start the day.

Review T2B/Leg Raises/Knee Tucks

Review DB Snatch

Conditioning

15min Partner AMRAP - alternate movements

  • 12 DB Snatches

  • 9 Burpees

  • 6 Leg Raises/Knee Tucks/T2B

Get after it here with a super friend. Keep moving through these reps.

- Team 782