Tuesday, October 8, 2019

Hello all!

Welcome to a wonderful Tuesday here at 782.

We have filled up our CrossFit 101 sessions for Monday/Tuesday/Thursday evenings at 730pm and Saturday mornings at 9am. This will run until the end of November. Any of our regular members can attend these classes as well. The skill level of this classes will be for beginners, but the workouts will still be hard on the heart and the lungs.

We have added an intro class on Sunday mornings at 11am for anyone who wants to come in and try a free trial class of CrossFit.

We also have a free trial class for teens tomorrow after school at 330pm. Come one, come all to check this out for any student or student-athlete looking to improve their fitness.

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

Check out the link above to get your new 782 gear ordered. We will be putting in our order next week!

Athletics - 430/530

Olympic Lifting Technique & Pressing Stamina

5 minutes to complete 4 sets building (a bit) in weight

2 Jerk Drives + 1 Push Press

The goal here is to practice staying tall in the dip. A jerk drive is the dip and drive of the push press/jerk/split jerk, without actually going fully overhead, but working on completely that upward motion.

Directly into

5 min EMOM

20 seconds max reps Push Press (135/95) (95/65) (75/55)

Gymnastics & Weightlifting Conditioning

‘Bubbalicious’

7 minute Ascending Ladder

3,6,9,12,15…

S2OH (115/75) (95/65) (75/55)

T2B/Leg Raises/Knee Tucks

Move efficiently. Make sure you breathe through each moveement as you make your way up that ladder. If you come out hot you better be able to hold on to that pace.

Handstand Pushup Capacity

E3MOM x 3 Rounds

3 - 10 Strict HSPU/Box Pushups (choose a number and stick with it each round)

60 sec weighted plank (on hands)

782 Adaptive - 11am (CF782)

Strength & Conditioning

4 minutes of work - 1 minute of rest x 5 Rounds

4 Pullups

8 Shuttle Wheels

12 Clean & Jerks (DB) - 6 per arm

16 WBS

ME cal Row (until the 4 minute mark)

After each round you have one minute to transition and begin the next round.

782 Kids - 330pm

Warmup

Relay Races

The Floor is Lave

Conditioning

‘Bubbalicious’

4 minute Ascending Ladder x 2 - Skill Work between each AMRAP

2,4,6,8…

DB Push Press

Hang Knee Tuck/Leg Raise

Burpees

Skills

Pullups

Double KB Deadlift

Pushups

782 CrossFit 101 - 730pm (CF782)

Skills

Learn the DB Hang Power Clean & Jerk

This will be our first introduction into Olympic Lifting. Focus on moving the dumbbell with your hips for both movements.

Practice/Review Box Jump Overs

Strength

Move between these two movements

3 sets

6 DB Hang Power Clean & Jerks (3 per arm)

3 Burpee Box Jump Overs

Work through these sets adding a bit of weight to your dumbbell if you feel comfortable doing so and practice stringing together your burpee and box jump over.

Conditioning

3 minute AMRAP - Rest 1 minute x 4 Rounds

3 Burpee Box Jump Overs

6 DB Hang Power Clean & Jerks (3 per arm)

9 MB Situps

Something a little spicy here. Keep moving for your 3 minutes and hold a similar pace for each round.

- Team 782