Tuesday, February 4, 2020

G’day Tuesday!

Back at it getting into the week. Hope you all enjoyed that tribute workout and pushed yourself as well as you wanted to get your Monday going.

Remember to get yourself signed up for MayDay Mania Volume 5 at comptracker.io. After Wednesday we are releasing it to the general public and want to give our 782 team first chance at signing up! It will be a two day event held at 782 Athletics and CrossFit 782.

Let’s all make this week great. See you in the gym here soon.

Athletics - 430/530/630

Strength

Back on the ol’ strength train.

Like I have told many athletes before, building up strength is so important for life. It should be monotonous and repetitive, but it works. Getting your team together at the bar makes it what it is though. So get your crew in for your class and let’s get to work.

8 minutes to build to a heavy 3 rep Strict Press.

3 reps x 4 sets

Take a set with the barbell to get warmed up and then hit 4 working sets building up in weight. For sets 3 and 4 the last rep should be difficult, but manageable.

For example my lifts would look like this:

3 reps @ 45lbs (Warmup); 3 reps @ 95lbs; 3 reps @ 115lbs; 3 reps @ 135lbs; 3 reps @ 145lbs

A couple less reps from last time, so a bit heavier is the goal!

12 minutes to build to a heavy 3 rep Back Squat.

3 reps x 4 sets

Take a set with the barbell to get warmed up and then hit 4 working sets building up in weight. For sets 3 and 4 the last rep should be difficult, but manageable.

For example my lifts would look like this:

3 reps @ 135lbs (Warmup); 3 reps @ 185lbs; 3 reps @ 225lbs; 3 reps @ 255lbs; 3 reps @ 275lbs

Conditioning

‘CakeWalk’

2 Minute AMRAP -(95/65) (75/55) (55/35)

10 Front Squats

10 S2OH

10 Thrusters

ME Lateral Burpees over the Bar

Rest 2 minutes

2 Minute AMRAP

8 Front Squats

8 S2OH

8 Thrusters

ME Lateral Burpees over the Bar

Rest 2 minutes

6 Front Squats

6 S2OH

6 Thrusters

ME Lateral Burpees over the Bar

Hang on to the barbell and let’s put in some work.

782 Kids - 330pm

Conditioning

5 minute AMRAP x 2 - Skill Work in between

10 Squat Jumps

10 DB Push Press

10 Burpees

Skills

Thrusters

Rowing

Skipping

782 Fundamentals - 730pm (CF782)

Skills & Strength

Thruster - Combining the Front Squat & Push Press

3 reps x 3 sets

Hang Power Clean - Learning how to move a Bar with some speed

3 reps x 3 sets

WBS

5 reps x 2 sets

Knee Tucks/Leg Raises

5 reps x 2 sets

Burpees

3 reps

Skipping

60 seconds practice x 2

Conditioning

6 minute AMRAP

7 WBS

5 Knee Tucks/Leg Raises

3 Burpees

A solid piece of conditioning here to get your heart rate and lungs going!

- Team 782