Friday, December 6, 2019

Friday Funday!

Stop by one of our many classes at CrossFit 782 or 782 Athletics tomorrow.

This weekend we have our usual schedule with trial classes at both spots. Saturday at 12 at 782 Athletics and Sunday at 11 at CrossFit 782.

Reminder that on January 1st, Levee Day, we will be hosting our 1st ever Levee at CrossFit 782. This will kick off with a workout in the morning and then some a few hours to socialize around lunchtime and into the early afternoon where I am sure there will be a group that will continue these festivities into the evening and night!

Remember to get signed up for our 2nd Annual 782 Shinny Classic on Friday, December 20th!

As we get into holiday season and holiday parties and holiday eating, remember to have some compassion with yourself. Enjoy your friends and family, eat the food, drink the beverages, be merry, and make sure you still come see us at 782 as much as you can!

CrossFit - 6/12/430/530

Squatting Stamina & Technique (9 minutes)

60 seconds tempo Overhead Squats/Front Squats (95/65) (75/55) (55/35)

60 seconds Air Squats

60 seconds Rest

60 seconds tempo Overhead Squats/Front Squats (115/75) (95/65) (55/35)

60 seconds Air Squats

60 seconds Rest

60 seconds tempo Overhead Squats/Front Squats (135/95) (115/75) (55/35)

60 Seconds Air Squats

60 seconds Rest

These can be done from the rack or from the floor and you can work with your partner as need be on this one. When we say tempo we mean we are staying in control on the downward and upward (concentric/eccentric) motion of the movement. Trying to put the muscles under tension so we can remember good movement patterns.

Skill Alert

Toes 2 Bar

Partner Conditioning

‘Bert & Ernie’

20 Minute AMRAP

Split Reps as Needed

20 Bar Facing Burpees

30 T2B/Leg Raises/Knee Tucks

40 Overhead Squats/Front Squats (95/65) (75/55) (55/35)

50 American KBS (53/35) (45/30) (35/25)

Grab a good partner here and get ready to get after it.

The goal is to split the reps right down the middle and keep moving all the way through from minute 1 to 20. If that starts to go you may have to call an audible and adjust on the fly, but just keep moving. Go in big sets and you get lots of rest so you can push that pace.

- Team 782