Tuesday, January 7, 2020

Hello Tuesday!

Hope everyone has been having a great start to their 2020 year.

As you move back into routine have some patience with yourself. If you are making changes to your habits or lifestyle know that you will not always be perfect. You may find days that are difficult and need extra support or days where you need to change things to move towards your long term goals.

Remind your friends they can get into CrossFit 101 by the end of the week at CF782. We have two spots left for this program, which is 730 M/T/Th and Saturday at 9 for this month. After this month 101 members can start attending regular classes.

For 782 Athletics we will have a running fundamentals program for the month at 630 on M/T/Th and Saturday at 11am as those classes are designed for beginners.

Athletics - 430/530

Pure Strength

12 minute EMOM (6 Rounds)

0: 5 Deadlifts

1: 3 Strict Press

We start building a bit more strength into our routines here. This week we will be hitting some low rep workouts to give you a taste of how to build strength .We will do some testing next week to help you have an idea of your 1RM lifts and how to improve upon those.

Build in weight for these two movements as you progress through the 6 rounds.

Share a bar with a partner so you one partner can start on the strict press and the other on the deadlifts.

Grinding Conditioning

12 minute Ascending Ladder

‘Twister’

3,6,9,12

Burpees over DB

DB Hang Power Clean & Jerk (left arm)

DB Hang Power Clean & Jerk (right arm)

You will see lots of little couplets like this programmed with our strength work. Come in, put your head down, and get to work.

782 Adaptive - 11am (CF782)

30 min AMRAP

5 Pullups

10 Shuttle Wheels

15 WBS

20cal Row

Get in and get after it.

782 Kids - 330pm

Skills

Rope Climbs

Handstand Walks - Wheelbarrow Walks

DB Deadlifts

Conditioning

4 minute AMRAP x 2 - Skill work b/w each AMRAP

‘Twister’

3 Burpees over DB

3 DB Hang Power Clean & Jerk (left arm)

3 DB Hang Power Clean & Jerk (right arm)

You will see lots of little couplets like this programmed with our strength work. Come in, put your head down, and get to work.

782 Fundamentals - 630pm

Skill Development

Strict Press - Push Press

We will learn how to transfer the skill of the push up to your pressing overhead with a barbell.

Knee Tucks - Leg Raises

Strength

10 minute EMOM

0: 5 Push Press

1: 5-7 Leg Raises/Knee Tucks

Similar to yesterday, giving you a chance to work on your strength and skills in a structured environment.

Conditioning

10 minute AMRAP

6 Pushups

8 Shuttle Runs

10 V-Snaps

12 Lunges

- Team 782