Halloween! - Thursday, October 31, 2019 (CF782)

Hello all!

Remember to get your name signed up on the whiteboard or chalkboard to take part in our 782 Health Challenge. We will be sending out an email to those people signed up with a google doc attachment where they can keep themselves accountable to their healthy habits in November.

Remember this challenge is finding what new habits you can create and sustain long term and may give you a little spark to change a few things in your life you have been looking to improve.

Get your gear here:

https://crossfit782.membertracker.io/products/store

CrossFit - 6/9/12/430/530/630

‘Skills, Drills, & Thrills’

20 minutes of Gymnastics Capacity Building (5 Rounds)

45 secs Max Effort HSPU/Box Pushups/DB Push Press

45 secs Max Effort MB Slams (Heavy)

45 secs Max T2B/Leg Raises/Knee Tucks

45 secs Max Effort Plate G2OH

60 secs Max Effort Rest

Prior to this piece we’ll work on these two gymnastics skills, the T2B and the HSPU, and review the ball slams and G2OH. Each round you can work on different pieces of the skill, if you want to do some strict HSPU or kipping, some straight leg T2B or do them for speed with a knee tuck.

Shoulder Mobility

Banded Shoulder Stretch

Child’s Pose

Clock Stretch

PrimeTimers - 10am

Strength

4 Sets

5 Back Squats - Add weight if you feel comfotable

10 MB Slams

15 Situps

Conditioning

12 minute AMRAP

250m Row

20 Lateral or Bunny Hops

15 MB Slams

10 Lunges

5 Burpees (WOOOOO!)

782 Adaptive - 11am

Strength & Conditioning

32 minute AMRAP

8cal Bike

16 WBS

8 Box Dips

16cal Row

8 Shuttle Wheels

We will do a little stagger start on this and get after it!

782 Teens - 330pm

‘Skills, Drills, & Thrills’

20 minutes of Gymnastics Capacity Building (5 Rounds)

45 secs Max Effort HSPU/Box Pushups/DB Push Press

45 secs Max Effort MB Slams (Heavy)

45 secs Max T2B/Leg Raises/Knee Tucks

45 secs Max Effort Plate G2OH

60 secs Max Effort Rest

Prior to this piece we’ll work on these two gymnastics skills, the T2B and the HSPU, and review the ball slams and G2OH. Each round you can work on different pieces of the skill, if you want to do some strict HSPU or kipping, some straight leg T2B or do them for speed with a knee tuck.

Shoulder Mobility

Banded Shoulder Stretch

Child’s Pose

Clock Stretch

782 CrossFit 101 - 730pm

Skills & Strength

10 minutes to practice

Hang Power Snatch for 3 reps

After learning the hang power clean we will take the full deep dive into the hang power snatch.

Conditioning

5 Rounds

5 Hang Power Snatch

10 Bar Facing Burpees

50 SU’s/25 DU’s/30 secs practice

- Team 782