Thursday, November 7, 2019 (CF782)
Hello Everyone!
Quick update on the Fall Fitness Seminars.
We will be postponing our Injury Prevention, Rehabilitation, and Adaptation Seminar until next weekend as this weekend we have our last week of the Open and will be running heats Friday night and Saturday afternoon from 12 until 2. The last Fall Fitness Seminar for this year will be put on in the middle of November and will be on goal setting and getting yourself set up for the holidays and into the new year.
Speaking of holidays as we get moving through November we are going to be looking for dates/activities for our holiday festivities. I know it seems years away, but we know everyone’ schedules will fill up really quickly and want to get ahead of that!
Remember if you know anyone interested we have our Special Olympics Classes on Saturday at 11am at our Stratford location. This Saturday we will be running a trial class at 12pm at 782 Athletics in Stratford!
CrossFit - 6/9/12/430/530/630
Power Workout Warmup
3 Rounds
6 Box Jumps
9 Plate G2OH
12 Tempo Jump Squats (controlled down, fast up)
After our general warm up we will get into this piece of work to get ready for our Olympic LIfting
Olympic Lifting Technique
10 minutes to build in weight for the following Complex
Power Snatch + Hang Snatch + Snatch Balance + OHS
We will do the complex twice together as a group and then from there add some weight and continue working on form. If you are not able to snatch balance you can do 2 OHS to best depth.
Conditioning
‘Homeward Bound’
3 Rounds
20 MB Slams (heavy)
15 Box Jump Clears
10 Power Snatch (135/95) (115/75) (95/65)
Just put your foot down on the pedal here and goooooooo!
782 PrimeTimers - 10am
Strength
3 Sets - build in strength
5 Back Squats
10 Pushups (wall or bar or floor)
15 Situps
Take your time here and get in really good movement.
Conditioning
15 minute AMRAP
6 Ball Slams (heavy)
9 DB Squats
12 Step Ups
15cal Row
782 Adaptive - 11am
Conditioning
30 minute AMRAP
5 Box Dips
10 DB Clean & Jerks (5 per arm)
15 Ball Slams
20cal Row
782 Teens - 330pm
Power Workout Warmup
3 Rounds
6 Box Jumps
9 Plate G2OH
12 Tempo Jump Squats (controlled down, fast up)
After our general warm up we will get into this piece of work to get ready for our Olympic LIfting
Olympic Lifting Technique
10 minutes to build in weight for the following Complex
Power Snatch + Hang Snatch + Snatch Balance + OHS
We will do the complex twice together as a group and then from there add some weight and continue working on form. If you are not able to snatch balance you can do 2 OHS to best depth.
Conditioning
‘Homeward Bound’
3 Rounds
20 MB Slams (heavy)
15 Box Jump Clears
10 Power Snatch (135/95) (115/75) (95/65)
Just put your foot down on the pedal here and goooooooo!
782 CrossFit 101 - 730pm
Power Workout Warmup
3 Rounds
6 Box Jumps
9 Plate G2OH
12 Tempo Jump Squats (controlled down, fast up)
After our general warm up we will get into this piece of work to get ready for our Olympic LIfting
Olympic Lifting Technique
10 minutes to build in weight for the following Complex
Power Snatch + Hang Snatch + Snatch Balance + OHS
We will do the complex twice together as a group and then from there add some weight and continue working on form. If you are not able to snatch balance you can do 2 OHS to best depth.
Conditioning
‘Homeward Bound’
3 Rounds
20 MB Slams (heavy)
15 Box Jump Clears
10 Power Snatch (135/95) (115/75) (95/65)
Just put your foot down on the pedal here and goooooooo!
- Team 782