Wednesday, October 23, 2019
Hello 782.
Hope you are having a great week and soaking in as much sun as you can.
The weather has been up and down so we might as well enjoy it while we have it.
Looking ahead to November we are looking at putting together a challenge for our members to keep you accountable to those around you, for your health and fitness, and to have a bit of fun with your fit friends!
Stay tuned for details. It will be something low maintenance, but hopefully challenging for yourself!
https://crossfit782.membertracker.io/products/store
Grab your gear when you can and get those toques and sweats before it gets cold!
Athletics - 6/12/430/530
Mental Conditioning
‘Long Road Home’
4 Rounds
400m Run
20 DB Step Ups
40 Situps
20 Pistols or Front Squats (45/35) (35/25) (25/15)
40 minute Time Cap
Get in and get ready to grind. If you are looking at pacing the workout you will have to finish each movement, each round within 2 minutes to finish at the 32 minute mark. Just keep moving. Nothing in here really that should make you slow down a ton. Stay focused and have a chat with yourself as you need to throughout the middle of the workout.
Stars 4 Life - 10am (CF782)
Strength
Deadlifts x 5 reps x 4 sets
Pushups x 5 reps x 4 sets
Ball Slams x 10 reps x 4 sets
Conditioning
15 minute Partner AMRAP - alternate movements
10 Ball Slams
15 Squats to MB
10 Pushups
15 Situps
10 Russian KBS
782 Kids - 330pm
Mental Conditioning
‘Long Road Home’
8 minute AMRAP x 2 - Skill Work in between
200m Run
10 DB Step Ups
20 Situps
10 Pistols or Front Squats (45/35) (35/25) (25/15)
Skills
Rope Climbs
Wall Walks/Handstands
Knee Tucks/Leg Raises
782 Competitive Class - 630 - 830 (CF782)
Mental Conditioning
‘Long Road Home’
4 Rounds
400m Run
20 DB Step Ups
40 Situps
20 Pistols or Front Squats (45/35) (35/25) (25/15)
40 minute Time Cap
Get in and get ready to grind. If you are looking at pacing the workout you will have to finish each movement, each round within 2 minutes to finish at the 32 minute mark. Just keep moving. Nothing in here really that should make you slow down a ton. Stay focused and have a chat with yourself as you need to throughout the middle of the workout.
Olympic Lifting
10 min E2MOM (5 Rounds)
High Hang Clean + Hang Clean + Clean + Push Press + Push Jerk
This is a warmup complex to get that body ready to move some weight.
10 min E2MOM (5 Rounds)
Hang Clean + Clean & Jerk
We want you to drop the bar after the hang clean and then take 2 deep breathes and get right into the clean and jerk.
Gymnastics
5 Rounds for Quality
5 Bar MU’s
50’ Handstand Walk
5 Bar MU’s
Rest between 1 and 2 minutes between rounds.
Be smooth here. Choose a number you can go unbroken all the way through on your bar MU’s and then get into that handstand sprinting.
- Team 782