Tuesday, January 14, 2020
Hello all,
Just to confirm the SnowDown ThrowDown will be on Saturday, February 1st from 2pm to 5pm. This will be a fundraiser for Special Olympics PEI and the Spinal Cord Injury Society for PEI.
Before that we have the Blizzard Beatdown in Moncton for 8 of our athletes on January 25th and 26th. Come on over to Moncton to support these athletes and have a good time with the 782 family out of province.
Hope you are all getting your workouts in this week. With the weather being what it is and as cold as it is it will sometimes easier to say no to that workout, but if you choose to come to class you will not regret it. Every once a while your body needs a complete rest day, but on most days, especially the days you don’t want to do it, your body will thank you for giving it a workout, breathing heavy or lifting heavy or a mixture of the both. See you all soon!
Athletics - 430/530
Strength
12 minutes to build up to a heavy 3 rep Deadlift
For every set of 5 deadlifts you complete, do 10 T2B or Leg Raises or V-Snaps.
Last week we worked up to a heavy set of 5 and now we want to lift a bit more weight for a few less reps. At the same time we want to make sure you core is balanced so complete the reps with good form and then get on the and do 10 quality T2Bs.
Conditioning
Buy In: 30/24cal Row
3.6.9.12.15
Box Jump Overs (30/24”) (24/20”)
T2B
Cash Out: 30/24cal Row
782 Kids - 330pm
Strength & Skills
Handstand Walking - Wheelbarrow Walking
Barbell Deadlift
T2B/Leg Raises
in between AMRAPs we will practice these 3 skills
Conditioning
5 minute Ascending ladder x 2 - 10 minute Skill Work in between
3,6,9,12…
Leg Raises
Lateral Box/Plate Jump Overs
782 CrossFit 101 - 630pm
Skill Intro & Review
Wall Walks to Handstand Holds
Deadlifts to Hang Power Cleans
Strength & Practice
8 minute E2MOM - 4 Rounds
4 Hang Power Cleans + 2 Wall Walks or Handstand Hold
Conditioning
2 minutes on - 2 minutes off x 3 Rounds
8 Pushups
8 DB Clean & Jerks (4 per arm)
Max Effort Burpees over the DB
- Team 782