Tuesday, January 21, 2020

Hope you all crushed out a bit of shoulders today.

Tomorrow we shift gears and get the legs working hard.

We will continue on with our test week by diving into the back squats.

With all these comps coming out remember to keep your May long weekend open for MayDay Mania Volume #5. That will be May 15/16 and is a partner, male/male or female/femail comp. Each year we have seen a number of teams come over from across the bridge and all over PEI. This year should be no different and will have our registration up by the end of January and will have a hard cap on the amount of teams able to compete so get registered early.

CrossFit - 430/530

Strength

Back Squat Strength Testing

15 minutes to complete

Max Rep Test - 1 set

Here we go. Take about 20-30lbs off of what you completed for your heaviest 3 rep attempt last week and from there go for as many reps as possible unbroken.

Use the first 12 minutes of the 15 minute block to build in weight and then get your last set done in the last 3 minutes. During that 12 minute block hit 3-4 sets of 2-5 reps.

When you get to that last set let your group know if you need spotters or would prefer to dump the bar behind you if need be so they can clear the space.

135lbs for 5 reps

155bs for 4 reps

185lbs for 3 reps

205lbs for As Many Reps as Possible

Lower Body Endurance Conditioning

‘Root Cellar’

500/425m Row

40 Squat Jumps

30 V-Snaps

20 Box Jump Overs (30/24”)

100’ Single DB OH Walking Lunges

We will set the rowers up by the North River Wall and then you can squat jump and V-Snap right in from of your rowers and then get to your box jump overs. The walking lunges will be take you to the lounge and back for your 100’. Burn those legs up tomorrow!

782 Kids - 330pm

Strength/Skills

Back Squats

Handstand Walking

Rope Climbs

Rowing

Lower Body Endurance Conditioning

‘Root Cellar’

5 minute AMRAP x 2 - 10 minute Skill work in between

20’ Walking Lunge (10’ out and 10’ back)

15 Squats

10 V-Snaps

5 Box Jump Overs (30/24”)

782 CrossFit 101 - 630pm

Skills

Skipping

If you have a skip rope bring it out!

Squats

We will review the back and front squat and get you into the overhead squat if you feel comfortable with this movement.

Strength

10 minute E2MOM

5 Squats (back or front or OHS + 30 seconds skipping practice)

After we learn these skills we’ll take time to practice them in a structured little EMOM.

Conditioning

3 minutes on - 1 minute off x 4 Rounds

50 SU’s or 25 DU’s or 30 seconds practice

10 Goblet Squats

10 Burpees over the DB/KB

- Team 782