Thursday, January 10, 2019

Good evening.

Hope you are all well and are ready to get in for some serious training with the storm hopefully in our rearview mirror.

We are planning our SnowDown Throwdown and potentially looking at the first weekend of February on a Saturday afternoon .Teams/Style to be decided by the end of the week.

Also a teaser out there for MayDay Mania 4.0. Going to be on the May long weekend and looking to be a two day event. Woooooo!

CrossFit - 6am/12/330(teens)/430/530/630

Strength

Strict Press - 4sets for 8reps

Here we go a little lighter, about 70%, for those doing CrossFit for a while, but we go for a few more reps. If you are still new to this movement just work on building in weight and technique on this movement.

We will give you about 12 minutes to hit these 4 sets.

Power Cleans

Take your bar and work up to the weight you will be using in the workout after you finish your strict press.

Conditioning

4 Rounds for time

  • 18 Jumping Lunges

  • 12 HSPU/Box Pushups/Pushups/DB Strict Press

  • 6 Power Cleans (185/125lbs) (135/95lbs) (95/65lbs)

14min Time Cap

We will most likely stagger start this workout with a partner to share a bar and space on the wall. Nothing super overlapping here so you can push the pace.

LiveFit - 9am

Conditioning

30secs on - 15secs off x 6 rounds

  • DB Strict Press

  • Step Up

  • Renegade Row

  • MB Squat

  • Pushup

Some lower body work here mixed with some upper body strength work. Get after it.

Core

  • 30sec Plank

  • 30sec Side Plank

  • 30sec Side Plank

  • 30sec Bridge

  • 30sec Rest

4 Rounds

Build that core all around.

CrossFit 101 - 730pm

Strength

Deadlift - 5reps - 4sets

We’ll review the deadlift for a lot of of you and build in weight for these 4sets.

Take about 10 minutes to build in weight here as you work on your technique and focus on using your legs to move the barbell.

Skill

Wall Walk

We’ll take about 8 minutes here to introduce the wall walk.

I want everyone to try and take 4-5 attempts working on keeping a rigid midline and trying to get their nose as close to the wall as possible.

Burpees

Yep, we’ll learn them.

Conditioning

12min AMRAP

  • 2 Wall Walks

  • 4 Deadlifts

  • 6 Burpees

Rest 30secs between rounds

Here we introduce you to some interval training. Push your pace a little each round so you can earn that recovery before you get into the next round.

- Team 782