Saturday, March 7, 2020

Saturdays are for CrossFit.

Lots going on this weekend.

Check out the Trinity Games at Court 6 CrossFit where we have a multitude of teams from 782 competing over the course of the two days.

We also have our regular schedule at both gyms with a Special Olympics Trial Class at CrossFit 782 at 2pm.

We have our regular CrossFit classes at 8/9/10/11 at CrossFit 782 with our comp class continuing on from 12 to 1. At 782 Athletics we have class at 10 and 11am with our soccer training programs on at 120 and 240 that afternoon. See you all around the gyms at some point!

Athletics - 10/11

Strength

We continue on that strength train here

Deadlifts - 15 minutes to hit the following sets:

5 Warmup Deadlifts

5 Strict Leg Raises/T2B

5 Deadlifts

5 Strict Leg Raises/T2B

5 Deadlifts

5 Strict Leg Raises/T2B

5 Deadlifts

5 Strict Leg Raises/T2B

ME Deadlifts

For example I would hit 45, 135, 225, and 275 for my first 4 sets and then I would hit about 5-10lbs more (315lbs) than what I hit for my 10 rep deadlift two weeks ago and try to be in that 5-9 rep range. It will be those last 1 to 2 reps that will bring out your muscular stamina and endurance this week. Dig In.

We also want to see you balancing out that core strength with some ab work between each set of deadlifts.

Conditioning

‘Break A Leg’

3 minutes on - 3 minutes off x 3 Rounds

30 WBS

50’ DB OH Walking Lunge

ME cal Row

Let’s burn up those legs. Put the gas pedal down and let it rip.

782 Comp Class - 11 + 12pm (CF782)

Olympic Lifting

Clean & Jerk Complex

3 Sets

Power Clean + 2 Front Squats + 2 S2OH

3 Sets

Clean + Hang Clean + S2OH

10 minutes to build to a heavy Clean & Jerk

Olympic Lifting & Gymnastics Conditioning

‘Under Construction’

10-20-30

Bar Facing Burpees

30-20-10

Clean & Jerks (135/95)

Let’s get that construction going here!

- Team 782