Saturday, December 14, 2019

Saturday is here and let’s get it!

Reminder that we have a free intro at 782 Athletics at 12 tomorrow and then on Sunday at 11am at CF782.

In other news we are starting to see those 782 phone numbers pop up around PEI! Wooooo!

There will also be an Olympic Lifting & Gymnastics Comp Class at 12 after the 11am class tomorrow at CF782. This is open to anyone so come on in to 11 to get your conditioning and then stick around for some fun after.

CrossFit - 10

Posterior Chain Strength & HSPU Practice

10 minutes to Warm Up and Build for the Workout - Complete 3 Sets

5 Deadlifts

Build in weight each set

5 HSPU Progressions

Start with strict work and build to your kipping efficiency

30 seconds Skipping Practice

Start with single unders and build to double under practice or triple unders

Conditioning

‘Dancing Diane’

5 Rounds

15/10 HSPU or Box Pushups/DB Push Press

10 Deadlifts (225/155) (185/125) (135/95)

50 DU’s

A little twist, with a few added reps, on a classic CrossFit workout.

The 15/10 reps for the handstand pushups refers to a scalable number. You should be able to do the handstand pushups unbroken for at least the first couple of rounds. Scale before the workout starts, not mid workout. These reps can be done kipping or strict.

- Team 782