Monday, April 29, 2019

G’day!

Last 2 spots left for MayDay Mania!

Get in and get at it.

Dixon will be around this week doing a judges and volunteers sign up sheet and things are looking straight ahead for the weekend.

As well Anikha and Mike will be competing this weekend in the AGOQ and we will be posting their schedule as soon as we know it!

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

Strength & Conditioning

E5MOM x 6 Rounds

30 Air Squats

24 Jumping Lunges

18 Box Step Ups (no dumbbell)

Rest 1 minute

3 Front Squats (from the rack)

We will set up a bar and get you moving through the front squats and then get you started with the conditioning. Go up in weight for the front squats if possible.

This is a little interesting. At the start 0 minute mark do your 3 movements and then rest a minute and then hit 3 front squats and then at the 5 minute mark do it all over again.

PrimeTimers - 10am

Skill Review

Plate G2OH x 6reps x 2sets

Squat to Box or MedBall x 6reps x 2sets

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

New Skills

Double Kettlebell Deadlifts x 4sets x 3 Sets

Standing on one foot x 15secs per leg x 3 times each leg

We’ll work on a bit of balance here with these two movements.

For balance hold on one foot we will try to bend that one knee. The more you bend it the harder the movement will be.

Workout

4 complete sets or maximum 15 minutes of work

1min Row/Bike/Ski

6 Double KB Deadlifts

9 Plate G2OH

12 Squats

Have a great time here moving!

CrossFit 101 - 730pm

Strength

E2MOM x 6 Rounds (12 minutes)

3 Front Squats + 30sec Plank

Conditioning

3 Rounds (12 minute time cap)

30 Air Squats

24 Jumping Lunges

18 Box Step Ups (no dumbbell)

We will set up a bar and get you moving through the front squats and then get you started with the conditioning. Go up in weight for the front squats if possible.

- Team 782