Tuesday, April 23, 2019

Tuesday!

Hope you all had a great long weekend, enjoyed time with family and friends, and are looking forward to getting back into routine this week.

Routine can be such a bother sometimes and lead us to think we need more or something different, but as soon as we get that we want to get our habits back. Know what works for you and know that although a break in routine can be important to your mental/physical health, good habits and a proper routine will usually lead to long term mental and physical health.

CrossFit - 6/12/330/430/530

Strength

E2MOM x 3 rounds - 6 minutes

2 Back Squats (3sec pause at bottom)

E2MOM x 3 Rounds - 6 minutes

2 Back Squats (no pause)

Conditioning

2mins on - 2mins off x 4 Rounds

25’ DB OH Walking Lunge

9/7 DB Facing Burpees

25’ DB OH Walking Lunge

ME Squat Jumps

Scale the number of burpees as needed to you have at least 30 seconds to do squat jumps.

PrimeTimers - 10am

Skill Review

MB Slams x 6reps x 2sets

Plate/Box Step Ups x 6reps x 2sets

After a warm-up we’ll work on these two skills alternating back and forth.

New Skills

Plate G2OH x 6reps x 2sets

We will also review this skill practicing our ability to pick things up from the ground and move them overhead safely.

Workout

3 complete sets or maximum 15 minutes of work

2min Row/Bike/Ski

10 MB Slams

10 Step Ups on box or plate

10 Situps

Have a great time here moving!

782 Adaptive - 11am

Strength & Conditioning

30min AMRAP

5 Pullups

10 Piston Presses (two dbs; one in each hand; alternating pressing them overhead; 5 per side)

15 WBS

20 Shuttle Wheels

25cal Row

Something here to work off the Easter fun!

CrossFit 101 - 730pm

Strength

E2MOM x 6 rounds - 12 minutes

4 Back Squats + 2 Wall Walks

Work on squatting the right way and then get upside down!

Conditioning

2mins on - 2mins off x 4 Rounds

25’ DB OH Walking Lunge

5 or 7 or 9 Burpees

25’ DB OH Walking Lunge

ME Air Squats

Scale the number of burpees as needed to you have at least 30 seconds to do squats.

- Team 782