Thursday, September 12, 2019 (CF782)
Hello everyone!
We are in 3rd place right now in the fundraising for MotionBall for Special Olympics Canada and Special Olympics PEI.
If you can keep the donations coming we can jump up and help support such a wonderful cause.
https://www.marathonofsport.com/sponsor/?r=26205
If we have anyone that still would like to come out that day and be part of the team that would be fantastic as I will be on one foot and we will need all the man and woman power we can get. Let me know if you would like to sign up for the team. If not drop in to check things out!
As well get your name signed up on the chalkboard so we can get ourselves set up for the golf tournament coming up on Saturday, September 21!
CrossFit - 6/9/12/430/530/630
Strength
Every 90 seconds for 8 rounds (12 minutes)
2 Hang Power Cleans
The goal here is to work on your power in that hip extension.
It is a shortened movement so you need to really drive the legs through the grip and get the bar as high on your hips as possible.
Conditioning
One time through
‘Wheels’
100 DU’s/200 SU’s/2 minutes of purposeful practice
75 Situps
50 Step Ups
25 Power Cleans (155/105) (115/75) (75/55)
50 Stationary Reverse Lunges
75 Situps
100 DU’s/200 SU’s/2 minutes of purposeful practice
20 minute Cap
The wheels on the bus go round and round. The speed up with the double unders, they move steady through the situps, the go forward and then in reverse on the step ups and reverse lunges, and on the cleans they go into four wheel drive to move through that sticking point.
782 PrimeTimers - 10am
Skill Practice
3 rounds working on some old and new skills
5 DB Deadlifts (2 DBs or KBs)
4 Pushups (floor/bar/wall)
3 Ring Rows (the hardest kind you have ever done)
2 Wall Walks or 30sec plank
1 minute skipping practice
Conditioning
10min AMRAP
10cal Row
10 MB Slams
100m Run
And then something a little spicy for you to work hard through.
782 Adaptive - 11am
Strength
3 Rounds
3-5 Strict Pullups
3 Barbell Clean & Jerks (add weight if need be)
Conditioning
20 minute Chipper - if get through once in under 20 minutes, go back through again
10cal Bike
20 Shuttle Wheels
30cal Ski
40cal Row
We will stagger start this for you to get you moving. As soon as you finish the strength work you can start this. If you want to just do one round and be finished that is fine too.
782 Teens - 330pm
Strength
EMOM x 5 rounds (10 minutes)
0: 2 Hang Power Cleans
1: 40 seconds skipping practice
The goal here is to work on your power in that hip extension.
It is a shortened movement so you need to really drive the legs through the grip and get the bar as high on your hips as possible.
We also want to see where your skipping is before the workout.
Conditioning
One time through
‘Wheels’
100 DU’s/200 SU’s/2 minutes of purposeful practice
75 Situps
50 Step Ups
25 Power Cleans (155/105) (115/75) (75/55)
50 Stationary Reverse Lunges
75 Situps
100 DU’s/200 SU’s/2 minutes of purposeful practice
20 minute Cap
The wheels on the bus go round and round. The speed up with the double unders, they move steady through the situps, the go forward and then in reverse on the step ups and reverse lunges, and on the cleans they go into four wheel drive to move through that sticking point.
- Team 782