First full week of 2019 coming up.
Time to get in here and get to work with a great group of people at 782.
Reminder that the 730 class is now CrossFit 101. If you need to come to that class you can jump in on that workout, but tomorrow we still have regular classes at 6am/12/430/530/630. On Tuesday night we have open gym from 630 to 730 as there is no Olympic Lifting class for the next couple of weeks. We have CrossFit 101 at 730pm.
Get your friends signed up for CrossFit 101 or LiveFit ASAP. LiveFit also begins tomorrow morning at 9am.
E2MOM x 12 mins - 6 rounds
4 Overhead Squats or 4 Front Squats
Snatch Balance the first rep if possible.
Build in weight throughout the 6 rounds if you are comfortable with this movement.
2mins on - 4mins off x 3 rounds
20 Overhead Squats/Front Squats (95/65lbs) (75/55lbs) (65/45lbs)
ME Burpee Box Jump Overs
Just get after it. No reason to slow down here. Make sure you breathe through your reps.
60secs cardio - 30secs rest - 60secs core - 30secs rest x 3 rounds
Row - Plank
MB Slam - Side Plank
DB Step Up - Side Plank
MB Thruster - L Sit Hold
20 Russian Twists
30sec Squat Hold
30sec Downward dog
Have some fun!
Front Squats - 10mins
4reps x 4sets
We’ll take some time here to build in weight and work on form.
Pullups - 8mins
3reps x 4sets
We will work on your strict pullups here with a partner. There are many different options. With a band, with a partner, jumping pullups, ring rows, etc.
After a warmup we’ll practice these two skills before getting into some conditioning.
4min AMRAP x 2 - rest 4mins b/w sets
10 Goblet Squats
8 Ring Rows
6 Shuttle Runs
- Team 782