Saturday, November 16, 2019

Good evening!

Hope you all had a fantastic week.

Tomorrow we have a free intro class at 12pm at 782 Athletics. Sunday we have a free intro class at 11am.

Get your friends involved before the rush of people hit in January!

As well this Saturday at 12pm Harrison McIver and I will be hosting an Adapting to Injury Seminar at CrossFit 782. This is free for all 782 members and for non-members it is $15. This seminar will be important for people training around injury, for those working on not overtraining, and for those looking to prevent injury through their training and through sport.

See you all at some point this weekend!

Athletics - 10

Squatting for Power

12 minutes to build to a heavy complex

Clean + Hang Clean + 2 Front Squats

5 Broad Jumps - land long - do these after each set

We want you to complete 4 squats during this complex. Do not worry about moving big weight here, but worry about moving with speed and efficiency. You want to drive out of the hole on each of these squats and you want to feel that bar fly up as you do!

Conditioning

15 minute Ascending Ladder

10,20,30,40… Jumping Lunges

10,20,30,40… Abmat Situps

1,2,3,4…. Cleans (225/155) 185/125) (135/95)

Now we move some weight under fatigue. You should be using a weight here that is heavy for singles, but is manageable. As you move up that ladder for each movement stay composed and keep breathing.

CrossFit 101 - 9am (CF782)