Friday, January 31, 2020

Get your partner ready for MayDay Mania coming up on May long weekend and get your team ready for our 4th annual SnowDown ThrowDown this Saturday at 2pm.

You can register for these two fantastic events at comptracker.io.

See you all soon!

Schedule for the weekend right up here!

Saturday @ CF 782

8/9(101)/10/11 - CrossFit

11 + 12 - Comp Class

2pm - SnowDown ThrowDown

We will start with a conditioning workout for your team of 4 and then we will have some visitors in from Special Olympics & Stars 4 Life and then we’ll have a lift/workout with your team of 4.

Saturday @ 782 Athletics

10/11 - Athletics

12 - Intro

1:20/2:30 - Soccer Fitness Training

Sunday @ CF 782

10 - CrossFit

11 - Intro

Athletics - 6/12/430/530

Strength Building Phase

Bench Press & Deadlift

20-25 minutes to complete

Deadlift

5 reps x 4 sets

Bench Press

5 reps x 4 sets

You will alternate between these two movements building up in weight similar to what we did on Tuesday!

Take a set with the barbell to get warmed up and then hit 4 working sets building up in weight. For sets 3 and 4 the last two reps should be difficult, but manageable.

For example my lifts would look like this:

5 reps @ 45lbs (Warmup); 5 reps @ 135lbs; 5 reps @ 165lbs; 5 reps @ 185lbs; 5 reps @ 195lbs

5 reps @ 135lbs (Warmup); 5 reps @ 225lbs; 5 reps @ 275lbs; 5 reps @ 315lbs; 5 reps @ 345lbs

Would be alternating between bench press and deadlift.

Partner Conditioning

‘Wild & Wicked’

10 minute Partner AMRAP

You Go, I Go - alternating rounds

8 Pushups

12 DB Snatch (alternating)

16 Jumping Lunges (alternating)

Sweet & Simple. No reason to slow down here.

- Team 782