Sunday, March 9, 2020

Congratulations to all of our athletes who competed at the Trinity Games over the weekend.

Great job to Court 6 for hosting an awesome comp and thank you to all those from 782 who dropped in over the weekend to check out the festivities.

If you are feeling in the mood for a little competition yourself now go to comptracker.io to get registered for our 5th version of MayDay Mania over the course of the May long weekend, May 16th & 17th. This event will take place at both 782 Athletics & CrossFit 782 and we look forward to fantastic weekend as always throwing down with a great bunch of people.

This week we will be hitting our presses on Monday, our squats on Wednesday, our bench press on Thursday, and our deadlifts on Friday.

After March break we will be starting up our CrossFit 101 program as our latest group will be graduating out of these fundamentals classes and be seen in our regular classes. The 730 block will still be a regular class over the next two weeks.

Athletics - 6/12/430/530

Foundational Strength

We get into our second set of max effort lifting at a higher percentage of our 1 rep max lifts. Today we should be aiming to be in that 3-5 rep range compared to last week where we were aiming to be in that 6-8 rep range. Look to add 5-10lbs to that final set and dig in for those last couple of reps.

Strict Press - 10 minutes to hit the following sets:

3 Sets

3 Strict Press (building in weight each set to your weight for max effort)

3 Box Jumps (building in power, land high each box jump)

ME Reps Strict Press (weight 5-10lbs heavier than last week)

Last week I hit 125lbs for 6 reps so this week I would hit 45lbs for my warmup set and then 95/115/125 to build in weight and then I would hit my max effort set at 135lbs.

Hit your box jumps in between each set to build some speed and power before the workout.

Conditioning

‘Need 4 Speed’

90 seconds on - 90 seconds off x 6 Rounds

10 T2B/Leg Raises/Knee Tucks

10 Box Jump Overs (24/20”) (20/12”

ME Power Clean & Jerks (95/65lbs) (75/55lbs) (55/35lbs)

We want you moving fast, moving efficient throughout these reps here. Jump on a bar and get through your core progression before popping over that box, while breathing through each rep. From there grab your barbell and cycle with speed and technique to maximize those reps.

782 PrimeTimers - 10am (CF782)

Balance

3 Sets

50’ Lunge

30 second Plank/30sec Side Plank/30sec other Side Plank

10 MB Slams

Conditioning

12 minute AMRAP

10cal Row

10 Shuttle Walks/Runs

10 Squats to a MB

- Team 782