Thursday, October 10, 2019 (CF782)
Hello!
Remember to get signed up for the open workouts here at:
We will be running judged heats on Friday evenings from 630pm to 8pm and then on Saturday afternoons from 1pm to 3pm. We will also be doing the workout or adapting it as best we can for our Saturday morning classes. As well get your name signed up on the board!
We will also be putting a gear order in shortly. Here is the link to place your order:
https://crossfit782.membertracker.io/products/store
We also have Charles coming in this Saturday at 12 to do a mobility seminar!
CrossFit - 6/9/12/430/530/630
Posterior Chain Stamina
12 minutes to build to a heavy 5 rep Deadlift
After each set hold a hollow hold for 20 to 30 seconds to balance out that lower back/hamstring work.
Conditioning
‘Mashed Potatoes’
21-15-9
Deadlifts (225/155) (185/125) (135/95)
V-Snaps
Burpees
Move smart through these reps. Efficient, composed and with a purpose.
782 PrimeTimers - 10am
Strength
4 sets building in weight
5 Deadlifts
10 Situps
15-20 sec active hang from the bar
Take your time here moving through your deadlifts and if you feel comfortable add some weight.
Conditioning
2 Rounds or maximum 12 minutes of work
400m R0w
200m Run
10 Plate G2OH
782 Adaptive - 11am
Strength
3 sets
3-5 Box Dips
5-7 MB Slams
Conditioning
5 cal Bike
10 Shuttle Wheels
15 cal Ski Erg
1000m Row
Move steady through the first parts and then get after it!
782 Teens - 330pm
Posterior Chain Stamina
12 minutes to build to a heavy 5 rep Deadlift
After each set hold a hollow hold for 20 to 30 seconds to balance out that lower back/hamstring work.
Conditioning
‘Mashed Potatoes’
21-15-9
Deadlifts (225/155) (185/125) (135/95)
V-Snaps
Burpees
Move smart through these reps. Efficient, composed and with a purpose.
782 CrossFit 101 - 730pm
Skills
Learn the DB Snatch (alternating arms)
We will also practice our Olympic lifting here. Move well and move with your hips to get that dumbbell overhead.
Practice/Review Pullups/Ring Rows
Strength
Move between these two movements
3 sets
10 DB Snatch (5 per arm, alternating)
3-5 Pullups (banded/partner/etc.) or 10 Ring Rows
Conditioning
Chipper
1000m Row
80 DU’s or 160 SU’s
60 Situps
40 DB Snatch (20 per arm, alternating)
20 Burpees
Something we have never done before, but we will work through each movement one at a time getting though all the reps!
- Team 782