Tuesday, November 5, 2019
Good Morning Gang.
Hope everyone has had a fabulous start to the week.
This weekend coming up Harrison & I will be putting on an Injury Prevention, Rehabilitation, and Adaptation Fitness Seminar. This will be geared towards athletes/members who are currently dealing with injuries and ways to train around those injuries and still achieve the stimulus intended from the workout. It will also help athletes get their bodies ready for workouts and how to spend time mobilizing problem areas for certain athletes. We will also spend some time on how to cool down and mobilize properly to expand on what Charles Sanderson had done with his yoga seminar.
This seminar will be on Saturday at 12pm.
Remember to get yourself added to the 782 Healthy Living Challenge by clicking on the link and adding your name to each block.
https://docs.google.com/spreadsheets/d/1lHYeHix7JLsV0ZoaCnEbtcZ_LxIrlBKDZEwtsgEuFLc/edit?usp=sharing
As well check out our 782 gear here to get yourself a pair of sweats, a crewneck, or a toque for the upcoming winter months!
https://crossfit782.membertracker.io/products/store
Athletics - 430/530
Gymnastics Strength Warmup
3 Rounds
2 Muscle Up Transitions
4 Ring Pullups
6 Ring Dips
or
3 Strict Pullups
6 Ring Rows
9 Pushups
This will be done to finish up our warmup and get ourselves set up for the workout and other pieces to follow. We will get your heart rate up and body warm and then get right into this 3 rounder to get work on some foundational strength for our gymnastics skills.
Olympic Lifting Technique
10 minutes to build to a heavy 3 rep Hang Power Clean
These can be TnG or they can heavy singles as you move up in weight.
In between each set continue work on your gymnastics. If you plan on doing muscle ups in the workout, work your way towards those. If you are planning on hitting kipping/butterfly pullups or C2B work your way towards those or continue to work on your strict pullups if you plan on doing ring rows in the workout.
High Skilled Conditioning
4 Rounds
9 Hang Power Cleans (155/105) (115/75) (75/55)
6 Ring MU’s/12 C2B or Pullups or Ring Rows
300m Run
14 minute Hard Cap
Something for everyone here. Heavy Lifting, Gymnastics, and even some running!
Get after this with a steady pace to start and hold that all the way through.
782 Adaptive - 11am (CF782)
Strength
4 sets to build strength and work on technique
3 Barbell Clean & Jerks
3 Pullups - work on one at a time with really high quality reps
Conditioning
15 minute AMRAP
5 Pullups
10 Shuttle Wheels
15cal Row
20 WBS
782 Kids - 330pm
Gymnastics Strength Warmup
3 Rounds
2 Muscle Up Transitions
4 Ring Pullups
6 Ring Dips
or
3 Strict Pullups
6 Ring Rows
9 Pushups
This will be done to finish up our warmup and get ourselves set up for the workout and other pieces to follow. We will get your heart rate up and body warm and then get right into this 3 rounder to get work on some foundational strength for our gymnastics skills.
Olympic Lifting Technique
3 Rounds
10 DB Hang Power Clean & Jerk (5 per arm)
10 Box Jumps
Conditioning
5 minute AMRAP x 2 - Handstand/Pullup work between AMRAPs
5 Ring Rows
5 DB Hang Power Clean & Jerks (left)
5 Burpees
5 DB Hang Power Clean & Jerks (right)
782 CrossFit 101 - 730pm (CF782)
Gymnastics Strength Warmup
3 Rounds
3 Strict Pullups
6 Ring Rows
9 Pushups
This will be done to finish up our warmup and get ourselves set up for the workout and other pieces to follow. We will get your heart rate up and body warm and then get right into this 3 rounder to get work on some foundational strength for our gymnastics skills.
Olympic Lifting Technique
10 minutes to build to a heavy 3 rep Power Snatch
These can be TnG or they can heavy singles as you move up in weight.
In between each set continue work on your gymnastics. If you plan on doing muscle ups in the workout, work your way towards those. If you are planning on hitting kipping/butterfly pullups or C2B work your way towards those or continue to work on your strict pullups if you plan on doing ring rows in the workout.
High Skilled Conditioning
4 Rounds
9 Power Snatch (155/105) (115/75) (75/55)
12 Ring Rows
300m Run/Row
12 minute Hard Cap
Something for everyone here. Heavy Lifting, Gymnastics, and even some running!
Get after this with a steady pace to start and hold that all the way through.
- Team 782