Wednesday, February 12, 2020

G’day Wednesday.

Let’s get it.

CrossFit 101 has started up this week on M/T/Th evenings at 730pm and then on Saturday at 9am. If you know anyone interested we have two slots available and they can start up this week as need be.

Our fundamentals program is running at 782 Athletics as well at 630 on M/T/Th. These are introductory sessions so you can get started in our regular classes.

MayDay Mania is starting to fill out and this week we are going to start pushing it out to the gyms around the Maritimes so get your team registered as soon as you can to reserve your spot.

Athletics - 6/12/430/530

Skill Practice

Double DB Burpee Step Up

Something we do not see a ton of here, but has been done before. Grab a set of dumbbells and get to work practicing this movement.

Conditioning

‘Saddle Up’

E5MOM x 5 Rounds

10 Double DB Burpee Step Ups (50/35lbs) (35/20lbs) (20/15lbs)

20/17cal Row

60 DU’s/100 SU’s

Get on your clock and get to work. Start each 5 minute block with your DB Burpee Step Ups. If need be scale the number of these reps to finish them in about one minute to 90 seconds. From there work your way through the row and the skipping to earn as much as rest possible before going again at the 5 minute mark.

782 Kids Class

Conditioning

5 Rounds - Rest as much as needed (up to 3 minutes after each round)

5 Double DB Burpee Step ups

10cal Row

15 Box Jump Overs

Skill Practice

In between each round practice 30-60 seconds of skipping, whether it be double under, single under, etc.

Comp Class - 630 + 730 (CF782)

Olympic Lifting Technique & Skill Practice

3 Sets @ light Weight

Power Snatch + Hang Snatch + Snatch Balance

3 Sets Building in Weight

Snatch + Snatch Snatch Balance

2 sets of 2 - 3 MU’s

Olympic Lifting & Gymnastics Conditioning

‘Amanda’

9-7-5

MU’s

Snatch (135/95)

Time for another benchmark to prove that fitness you have been working on!

- Team 782