Wednesday, October 10, 2019

Hello!

Remember to get signed up for the open workouts here at:

https://games.crossfit.com/

We will be running judged heats on Friday evenings from 630pm to 8pm and then on Saturday afternoons from 1pm to 3pm. We will also be doing the workout or adapting it as best we can for our Saturday morning classes. As well get your name signed up on the board!

We will also be putting a gear order in shortly. Here is the link to place your order:

https://crossfit782.membertracker.io/products/store

We also have Charles coming in this Saturday at 12 to do a mobility seminar!

CrossFit - 6/9/12/430/530/630

Posterior Chain Stamina

12 minutes to build to a heavy 5 rep Deadlift

After each set hold a hollow hold for 20 to 30 seconds to balance out that lower back/hamstring work.

Conditioning

‘Mashed Potatoes’

21-15-9

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

V-Snaps

Burpees

Move smart through these reps. Efficient, composed and with a purpose.

782 PrimeTimers - 10am

Strength

4 sets building in weight

5 Deadlifts

10 Situps

15-20 sec active hang from the bar

Take your time here moving through your deadlifts and if you feel comfortable add some weight.

Conditioning

2 Rounds or maximum 12 minutes of work

400m R0w

200m Run

10 Plate G2OH

782 Adaptive - 11am

Strength

3 sets

3-5 Box Dips

5-7 MB Slams

Conditioning

5 cal Bike

10 Shuttle Wheels

15 cal Ski Erg

1000m Row

Move steady through the first parts and then get after it!

782 Teens - 330pm

Posterior Chain Stamina

12 minutes to build to a heavy 5 rep Deadlift

After each set hold a hollow hold for 20 to 30 seconds to balance out that lower back/hamstring work.

Conditioning

‘Mashed Potatoes’

21-15-9

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

V-Snaps

Burpees

Move smart through these reps. Efficient, composed and with a purpose.

782 CrossFit 101 - 730pm

Skills

Learn the DB Snatch (alternating arms)

We will also practice our Olympic lifting here. Move well and move with your hips to get that dumbbell overhead.

Practice/Review Pullups/Ring Rows

Strength

Move between these two movements

3 sets

10 DB Snatch (5 per arm, alternating)

3-5 Pullups (banded/partner/etc.) or 10 Ring Rows

Conditioning

Chipper

1000m Row

80 DU’s or 160 SU’s

60 Situps

40 DB Snatch (20 per arm, alternating)

20 Burpees

Something we have never done before, but we will work through each movement one at a time getting though all the reps!

- Team 782