Friday, February 7, 2020

Good evening.

On Tuesday we had to say goodbye to one of our long time members Pastor Steve as he has to hang up his CrossFit shoes and tomorrow we hold a workout in his honour. The movements you will see in this workout are what he chose for his favourite parts of CrossFit. He has been told by his doctors that his workout intensity must change and he is making the smart move.

P. Steve has been around the CrossFit community for the past 5+ years spending his time during the week at 6am with the 782 family and heading over to CF Summerside on the weekends to throw down. He was always down to throw down some weight around and flip upside down and get around on his hands! His presence will definitely be missed by the 6am crew and hope he drops by once in a while to say hello!

Can’t wait to see everyone around the gym tomorrow. I will be there for 6am at CF782 and Sam at 782 Athletics unless you hear otherwise!

CrossFit - 6/12/430/530

Skills

10 minutes

4 Sets

2 Power Snatch

2-4 Pullup Reps

(scap pull-ups, banded pull-ups, partner pull-ups, kipping pull-ups, etc.)

For a lot of you this power snatch is a new movement. Take your time with it. Work on good form and getting the bar moving with your hips before added weight. it is the most technical of lifts so be patient and you will continue to improve.

P. Steve’s Conditioning

‘P. Steve’

15 Synchro Bar Facing Burpees

20 Bar MU’s/30 C2B or Pullups/20 Strict Pullups

15 Synchro Bar Facing Burpee

40 Power Snatches (135/95) (95/65) (75/55)

15 Synchro Bar Facing Burpees

20 Bar MU’s/30 C2B or Pullups/20 Strict Pullups

15 Synchro Bar Facing Burpees

Cash Out:

1K Run

We will take the first 6 to 8 minutes to build up to the weight you plan on using for the workout and going through your pullup progressions.

For this workout think of the hard work P.Steve would put into this workout, the grit and tenacity he would bring into every single rep and the support he would have for everyone around him.

- Team 782