Thursday, October 17, (CF782)
Thursday. Let us get it!
Busy weekend ahead with Rob & I throwing down on Friday night.
No other takers yet going head to head, but we will be here Friday night after the 530 class until 8pm going through Open Workout 20.2. On Saturday we will have our classes at 8/10/11 doing the Open WOD and then judged heats in the afternoon from 12pm to 2pm for those who are registered in the open or just want to come in and give it a run through.
Sunday we have class at 10. We also have the Cross Country Provincials going down in Mill River for a lot of our younger athletes who trained with us this summer. We wish them the best of luck.
We also have class at 10am in Stratford at 782 Athletics on Saturday!
CrossFit - 6/9/12/430/530/630
Handstand Pushup Capacity - Double Under Skill Work
E3MOM x 12 Rounds (12 minutes)
3-8 Strict HSPU or 10 Box HSPU
50 DU’s or 45 seconds of DU purposeful practice
5 Ring Dips or 5-10 Box Dips
10 Lateral Hops over Parallette/DB/Line
Work through your handstand pushups with good quality and then get in some high quality practice for your skipping.
Conditioning
‘Silly Rabbit’
4 Rounds for Time - 16 Minute Cap
12 Left Arm DB S2OH
6 Box Jump Clears
12 Right Arm DB S2OH
6 Box Jump Clears
Rest 1 minute between rounds
Choose a height you can clear well and go for it. As well choose a weight you can go unbroken for the S2OH.
782 PrimeTimers - 10am
Strength
4 sets
Barbell Deadlifts x 5 reps
Ring Rows x 5 reps
MB Slams x 10 reps
Conditioning
3 mins on - 3 mins off x 3 Rounds
10 Russian KBS
5 Burpees
ME cal Row with remaining time
782 Adaptive - 11am
Strength & Conditioning
‘Chipper’
6 cal Bike
12 Shuttle Wheels
18 MB Slams
24 cal Ski
60 cal Row
Afterwards hit 3 pullups for 4 sets.
782 Teens - 330pm
Handstand Pushup Capacity - Double Under Skill Work
E3MOM x 12 Rounds (12 minutes)
3-8 Strict HSPU or 10 Box HSPU
50 DU’s or 45 seconds of DU purposeful practice
5 Ring Dips or 5-10 Box Dips
10 Lateral Hops over Parallette/DB/Line
Work through your handstand pushups with good quality and then get in some high quality practice for your skipping.
Conditioning
‘Silly Rabbit’
4 Rounds for Time - 16 Minute Cap
12 Left Arm DB S2OH
6 Box Jump Clears
12 Right Arm DB S2OH
6 Box Jump Clears
Rest 1 minute between rounds
Choose a height you can clear well and then push the pace. As well choose a weight you can go unbroken for the S2OH.
782 CrossFit 101 - 730pm
Strength & Skill Work
15 minute EMOM
0: 5 Deadlifts - build in weight as you go
1: 10 Ring Rows
2: 30 sec Active Hang from the Bar
Similar to Tuesday’s structured strength work. Build up in weight and move well.
Conditioning
12 minute AMRAP
6 Burpee Box Jump Overs
9 Ring Rows
12 American KBS
15 Situps
50 SU’s
- Team 782