Monday, February 10, 2020

Good evening.

Let’s Go. Monday.

What a beautiful way to spend this Sunday with the sun shining and hope you all got to get outside and enjoy your fitness with family and friends. Am super grateful that I was able to get In at lunch and get some training in and then go for brunch with a friend, do a bit coaching with Anikha getting ready for WODapalooza, and then spend the evening out in Kinkora with Hillary and my parents.

Send me a message with your favourite workouts from the past few weeks. A lot of talk about how people are making great gains with the strength cycle, but at the same time still getting in their conditioning. People had to show a lot of perseverance and grit during the Pair of Thieves workout and we will continue this moving forward into the week.

Keep believing in yourself. No matter what is going on in your life, don’t lose faith in yourself. Carry on and surround yourself with people who will pick you up during hard times and be by yours side no matter what circumstances you may find yourself in through this journey of life.

CrossFit - 6/12/430/530

Strength

5 minutes to practice 3 sets building to your working weight for the workout

5 Hang Power Snatches

For the workout today we are going to be working on cycling a barbell with efficiency. Work on keeping the barbell close your body on the way up and on the way down for the rep, moving the bar with speed.

Sprint Conditioning

‘Sonic the HedgeHog’

1 minute on - 2 minutes off x 8 Rounds

12 Hang Power Snatch (95/65lbs) (75/55) (55/35lbs)

Max Effort Bar Facing Burpees

Last week we worked hard on our full depth snatches with solid technique and lifted quite heavy. Tomorrow we do the opposite. We work on our snatches for speed and barbell cycling efficiency. Make sure you choose a weight you can cycle for 12 reps unbroken. If it is too heavy scale the number of reps you are doing or scale down the weight the next round. The goal is to hit your 12 reps in about 30 seconds and then have the rest of the minute to crank out those burpees. Lots of rest in here so the goal is to push the pace right from the get go and hang on for dear life during those later rounds.

782 Kids - 330pm

Skills

Barbell Hang Clean

Barbell Front Squats

Rowing

Skipping

Conditioning

‘Sonic the HedgeHog’

3 minutes on x 3 Rounds - Skill Work between AMRAPs

6 DB Snatch (alternating)

6 Burpees over the DB

20 SU’s or 20 seconds skipping

782 Fundamentals - 630pm

Skill Development

Learn to Back Squat

Learn to Pullup/Ring Row

Strength

10 minute EMOM

0: 5 Back Squats

1: 3 Strict Pullups or 6 Jumping Pullups

After learning how to back squat and do your proper pullups we will learn about an EMOM and apply these movements for this type of workout. If you are feeling good with this movement it is a chance to add some weight and if not just move at your own pace.

For the pullups you can use a band or a partner and work your way through these reps.

Conditoning

10 minute AMRAP

‘Beginner’s Luck’

6 Ring Rows

9 Situps

12 Goblet Squats/Squats

15 MB Slams

And then we take the movements learned in the intro class and build upon those skills for the workout.

- Team 782