Tuesday, October 15, 2019

Happy Thanksgiving Everyone!

Open week #1 was also a huge success. We had a ton of people come out to throwdown and a ton of spectators on hand to watch our athletes and cheer them on as they moved through the pain cave of G2OH and burpees over the bar.

Next week we will be featuring some head to head match ups on Friday evening and Saturday afternoon. Rob Lantz and I will be throwing down on Friday evening in one of the first marquee matchups of the 2020 open season. There will be more match up pairings announced later in the week.

I will also be having one of my good friends from England here to visit for the weekend. Paul and I met in Korea and trained together for a number of years. He will be here from Thursday evening until Sunday evening and will be at the gym plenty training and getting to know everyone at 782. We will also be out on the town Friday and Saturday evening and hope you will be able to join us!

Our PrimeTimers class will be on tomorrow at 10am!

Check out the new 782 Swag here and make your purchase!

https://crossfit782.membertracker.io/products/store

Athletics - 430/530

Olympic Lifting Technique

6 minutes to warm up with the following complex at light weight. Try to get in 4 sets.

Deadlift + Hang Clean + Front Squat + Strict Press + Push Press

We will warm this up as a a group and then let you get into the barbells. Try your first set with just the barbell and then build a bit from there within the 8 minutes before we move right into our second part of the Olympic Lifting session.

10 minutes to build in the following complex:

Clean + Front Squat + S2OH

Now we get to lift some weight straight from the floor and get it overhead. Try to squat clean the weight if possible and if not power clean and then hit your front squat and then shoulder to overhead.

In between each set practice your pullups or ring rows for the workout.

Speed Training

2 minutes on - 2 minutes off x 3 Rounds

15/10 C2B/Pullups or 10 Deep Ring Rows

10 Burpees

ME Clusters (135/95) (95/65) (75/55)

Cluster - Ground to Overhead going through a squat

Scale the number of pullups or ring rows to finish in one unbroken set or 30 seconds.

782 PrimeTimers - 10am (CF782)

Strength

4 sets - Build in weight & improve technique

4 Back Squats

8 Pushups (off wall/box/floor/barbell)

Conditioning

12 minute AMRAP

200m Row

6 MB Situps

12 Lunges (6 per leg) - can be walking or stationary

Get in and get after it!

782 Adaptive - 11am (CF782)

Strength & Conditioning

5 minute AMRAP x 4 Rounds - rest 2 minutes b/w rounds

5 Pullups

10 Plate G2OH

15 WBS

ME cal Row until the 5 minute mark - Should be working until the 2 minute mark or so with 3 minutes to get that rowing in.

782 Kids

Warmup

Waiter Tag

MB/Abmat Relay Race

Conditioning

2 mins on - 2 mins off x 2 (8 minutes) - Do this twice - In between work on skills

100m Run

15 Squat Jumps

ME Burpees

Skills

Rope Climbs

Rowing

MB Situps

782 CrossFit 101 - 730pm (CF782)

Strength

15 minute EMOM (5 Rounds)

0: 3 Back Squats

1: 5 DB Push Press (2 DBs)

2: 15 Situps

A little structure now to build some strength in your upper body, lower body, and core. Build in weight as you feel comfortable with these movements.

Conditioning

5 Rounds

9 Knee Tucks/Leg Raises

12 Squats

15cal Row

Come in and get after this one here!

- Team 782