Monday, November 4, 2019
Hello all!
If you have not checked out this link yet for our Healthy Living Challenge at 782 grab it here and add your name to the list. Prizes will be awarded at the end of the month to the top participants!
https://docs.google.com/spreadsheets/d/1lHYeHix7JLsV0ZoaCnEbtcZ_LxIrlBKDZEwtsgEuFLc/edit?usp=sharing
Hope you all had a fantastic weekend and are looking forward to a great week at 782.
Remember if you are in Stratford check out our 782 Athletics location and website.
Our classes are very similar in set up to our classes at CrossFit 782 and we have many teams who have started training with us there. If you know any coaches looking for their teams to get in shape for next season or for in season conditioning let us know and we can help set them in the right direction.
Athletics- 6/12/430/530
Handstand Pushup Capacity & Lower Body Endurance
5 Rounds - 15 minutes
60 seconds Max Reps Back Squat (135/95) (115/75) (75/55)
60 seconds Max Reps Handstand Pushups/Box Pushups/DB Push Press
60 seconds Rest
We will build to the weight you plan on using for the back squats and practice your form on your handstand pushup progression and then get right to it.
For the back squats we want you to use a weight you can cycle through well for the entire minute and then for the handstand pushups you can start strict and move to kipping or start on the wall and then move to a box. If sharing with a team of 3 you can have one person start at each part of the minute.
Back-to-Back Conditioning
‘Flight Risk’
6 minute AMRAP
20 Squat Jumps
10 Pushups
directly into
6 minute AMRAP
20 DB Snatch
10 Burpees
After a weekend of pushing your body we allow you to push as hard as you want on a Monday. You can make these two 6 minute AMRAPs really hurt or you can just use them to move at a leisurely pace. We know once you are into them you are going to choose the latter.
782 PrimeTimers - 10am (CF782)
Strength
4 Sets
First set as a group to move and get and steady and then next 3 sets at their own pace in a 10 minute window. Move well before adding weight.
10 Ring Rows
30sec Plank
50’ Walking Lunge
Conditioning
12 minute AMRAP
300m Row
20 Situps
10 Goblet Squats
782 Kids - 330pm
Handstand Pushup Capacity & Lower Body Endurance
3 Rounds - 12 minutes
60 seconds Max Reps Front/Goblet/Air Squat
60 seconds Max Hold Wall Walk or Handstand Hold
60 seconds Max Reps Burpees
60 seconds Rest
Skills
Rope Climbs
Knee Tucks
Strict Pullups
Conditioning
‘Flight Risk’
3 minute AMRAP
10 Squat Jumps
5 Pushups
directly into
6 minute AMRAP
10 DB Snatch
5 Burpees
782 CrossFit 101 - 730pm (CF782)
Starting this month if the programming fits we are going to give you a taste of the regular programming!
Handstand Pushup Capacity & Lower Body Endurance
5 Rounds - 15 minutes
60 seconds Max Reps Back Squat (135/95) (115/75) (75/55)
60 seconds Max Reps Handstand Pushups/Box Pushups/DB Push Press
60 seconds Rest
We will build to the weight you plan on using for the back squats and practice your form on your handstand pushup progression and then get right to it.
For the back squats we want you to use a weight you can cycle through well for the entire minute and then for the handstand pushups you can start strict and move to kipping or start on the wall and then move to a box. If sharing with a team of 3 you can have one person start at each part of the minute.
Back-to-Back Conditioning
‘Flight Risk’
6 minute AMRAP
20 Squat Jumps
10 Pushups
directly into
6 minute AMRAP
20 DB Snatch
10 Burpees
After a weekend of pushing your body we allow you to push as hard as you want on a Monday. You can make these two 6 minute AMRAPs really hurt or you can just use them to move at a leisurely pace. We know once you are into them you are going to choose the latter.
- Team 782