Monday, January 20, 2020

Monday.

Who else is pumped to start the week!?

If you are home now stay safe and enjoy this storm day and stay tuned to our Facebook page for any updates for our 6am class and schedule for the day.

This upcoming weekend we have a group of athletes heading over the Dieppe to compete in the Blizzard Beatdown. The more support we can get from our members to come over and cheer on these amazing athletes the better. The event will run all day Saturday and then early Sunday until mid afternoon. If you are looking for a drive over reach out in the social Facebook group as I know there are at least 3 car loads going over to support Saturday morning.

Week is steady Freddy. CrossFit 101 is still going strong at CF782 at 730pm and Fundamentals at 782 Athletics at 630pm. Full schedule is online at crossfit782.com and 782athletics.com.

CrossFit - 6/12/430/530

Strict Press Strength Testing

10 minutes to complete

Max Rep Test - 1 set

Here we go. Take about 10-15lbs off of what you completed for your heaviest 3 rep attempt last week and from there go for as many reps as possible unbroken.

Use the first 8 minutes of the 10 minute block to build in weight and then get your last set done in the last 2 minutes. During that 8 minute block hit 3-4 sets of 2-4 reps.

For example, last week I hit 145lbs for 3 reps. This week I would hit the following:

95lbs for 4 reps

115lbs for 3 reps

135lbs for 2 reps

135lbs for As Many Reps as Possible

Conditioning

‘Silly Rabbit’

15 minute AMRAP

Alternate Rounds with your partner

10 S2OH (115/75) (95/65) (75/55)

10 Lateral Burpees over the Bar

Who says you can’t do a partner workout on a Monday?

Initially had this one as a 2 minute on - 2 minute off style of workout, but I thought let’s spice things up here a bit this week and kick things off with a little burner where you get to go back and forth with your partner. Find some space and get after it. Lots of rounds to be had here. Move well, move efficiently, tag your partner on each rep, and as always have a bit of fun.

782 CrossFit Kids - 330

Skill Work

DB Strict Press

Knee Tucks

Handstand Holds + Handstand Pushups

‘Silly Rabbit’

5 minute AMRAP x 2 - Skill Work b/w AMRAPs

Alternate Rounds with your partner

5 Double DB Push Press

7 Lateral Burpees over the DB

Who says you can’t do a partner workout on a Monday?

782 CrossFit 101 - 630pm

Skill

S2OH - Push Press to Push Jerk

We will continue work on our skills here working from a strict press to a push press to a push jerk.

Double DB Walking Lunge

We will also test our balance and stability here with a double DB walking lunge.

Strength

3 Sets in 10 minutes

5 Push Jerk (add weight as you feel comfortable)

25’ Walking Lunge

Conditioning

12 minute AMRAP

6 Shuttle Runs (25’)

9 Double DB S2OH

12 Jumping Lunges

15 Situps

- Team 782