Saturday, January 18, 2020

Hello all!

Remember that on Saturday at 782 Athletics we have a free trial class at 12pm. Once you complete that trial class you will complete a week of fundamentals at 630 on M/Tu/Th and Sat at 11am.

We also have an intro class at 12pm on at CrossFit 782. After completing this class you will be able to start CrossFit 101 in February, which will run for 4 weeks!

Athletics - 10

Strength & Core

10 minute E2MOM (5 Rounds)

6 Weighted Pushups + 12 MB Situps + 18 MB Twists

Grab a group and get some weight and a med ball and get to work on your pushups and med ball setups and med ball twists

Should take you close to 90 seconds to complete these 3 movements before getting right into the next set.

Conditioning

‘Jenga’

3 minute AMRAP x 5 - Rest 1 minute b/w each AMRAP

8 Burpees

12 DB Snatch

16 Situps

Athletics Fundamentals - 11

Skill Work

DB Snatch

We will practice this movement here again and review how to use your hips to get the dumbbell moving in your favour.

Pushups

We will also review the pushup again to make sure you are hitting these reps correctly.

Conditioning

3 minute AMRAP x 5 - Rest 1 minute b/w each AMRAP

8 Pushups

12 DB Snatch (alternating)

16 Situps

Comp Class - 11 + 12

Olympic Lifting

3 Sets (light weight)

Power Snatch + Hang Snatch + Snatch Balance + OHS

3 Sets (build in weight)

Snatch + Snatch Balance

EMOM x 5 Rounds

Snatch (use last weight completed in previous complex, stay consistent here)

Handstand Walking Relay Race

To warmup for the comp workout break up into teams of 3

300’ Handstand Walk

You can break this up any way you want in 25’ increments, one athlete walking at a time.

Barbell & Gymnastics Conditioning

10 Rounds - alternate rounds with your partner

10 C2B

5 Snatches (135/95) (95/65) (75/55)

50’ Handstand Walk

Grab a partner and go back and forth between these rounds. Partner A would complete all 3 movements, the 10 C2B and then the 5 snatches (squat) and the right into the handstand walking. Scale the numbers and weight so you can move through these rounds seamlessly.

Special Olympics PEI - 2pm