Saturday, February 15, 2020

Come one, come all!

A little update for our schedule on Monday for Islander Day.

At CrossFit 782 we will be open from 6am to 1pm with class at 6am, 9am, and noon.

At 782 Athletics we will have class at 10am.

This weekend classes on as usual!

Athletics - 10/11

Skill Progressions

10 minutes to practice the following skills before we jump into the workout!

Ring Rows - Pullups - C2B - Bar MU’s

Try 3 sets of 3-5 reps at the moving towards the movement you will be doing in the workout. If you are working on your strict pull-ups this here is the chance to do so.

Skipping Practice/Plate G2OH/Squats/Situps

Conditioning

‘Half Baked’

100 DU’s/200 SU’s/2 minutes practice

80 Air Squats

60 Situps

40 Plate G2OH

20 C2B/Pullups/Ring Rows

50 DU’s/100 SU’s/60 seconds practice

40 Air Squats

30 Situps

20 Plate G2OH

10 Bar MU’s/C2B/Pullups/Ring Rows

CrossFit 101 - (CF782)

DB Snatch

WBS

We will learn these two new skills skills here and incorporate them into the workout.

Strength

3 Sets

6 DB Snatch

6 WBS

Once we learn these movements we’ll take 3 rounds to practice the skills before diving into the workout!

Conditioning

15 minute AMRAP

15/12cal Row

10 DB Snatch

15 WBS

10 Burpees

This should be the toughest workout so far on your lungs. Come in and put your head down and get to work.

Comp Class - 11 + 12 (CF782)

Class Workout Conditioning

10 minute EMOM

0: 2 TnG Power Cleans + 1 Push Press

1: 2 Hang Cleans + 1 Push press

Working on two parts of the clean here. With the first minute we want you working on that full extension get that bar moving under control and then with speed through the hips and then on the second part we want to see you working on pulling yourself fast underneath the bar.

The weight should be light here to work through your reps and have the ability to hit a push press after the cleans are finished with great form.

Olympic Lifting & Gymnastics Conditioning

‘Halfway There’

100’ Handstand Walk

10 Cleans (225/155)

30 Bar Facing Burpees

50’ Handstand Walk

5 Cleans (225/155)

15 Bar Facing Burpees

The big question here is when can you start pushing that pace?!

- Team 782