Wednesday, September 18, 2019
The good ol’ hump day.
Today find one thing to focus on to make your days better, smoother, more rewarding. It can be as simple as setting a reminder on your phone to write down 3 things you are grateful for during your lunch break. Or sending off a note to a friend you have lost touch with. Make a list of meals you are going to prep for next week. Do one thing. People think they need motivation to take action for their day. What they do not realize is although motivation dos lead to action, more importantly action leads to motivation. Take one step to rewarding yourself this week by making your day a bit better.
Remember to get signed up for our golf tournament this weekend.
For tomorrow evening during comp class we are going to be running the class WOD at 630 for anyone that wants to come in and then at 730 we will be running some Olympic Lifting and skill work plus another second WOD. This is for anyone interested in building in competition to their CrossFit and training life. We will also be adding back our Saturday Comp class come October.
Athletics - 6/12/430/530
Squatting Strength & Stamina
30 Seconds Max Effort Front Squats/OHS - 90 seconds Rest
After a solid warmup for your legs and hips we will get right into this. Choose a weight you can cycle through with speed and efficiency, with good form, and get to work. If you feel like you can go up in weight in later rounds do it, but keep that form and speed up.
Conditioning - Anaerobic Capacity Building
10 T2B/Leg Raises/Knee Tucks
10 Front Squats/OHS (95/65) (75/55) (55/35)
Rest 1 minute
20 minute Soft Time Cap
Push hard here. Keep pushing. Rest well during that minute break and then get back to work. Trying to increase that ability to hang on to a certain pace for longer than you want to.
It’s going to hurt. Stay focused on the task at hand and keep moving.
782 Stars 4 Life - 10am (CF782)
Deadlifts x 4 reps
Wall Walks x 2 reps
After warming up and practicing the movements we will give you 10-12 minutes to work these two skills.
4min AMRAP - 4 minutes Rest x 2
2 Wall Walks
12 MB Slams
782 Kids - 330pm
MedBall Mania on the Turf (relay races)
5 minute AMRAP x 2 - 10-15 minutes of skill between AMRAPs
100m Run (run around half)
10 MB Slams
10 Squats to MB
Knee Tucks Hanging from the Bar
782 Comp Class - 630- 830pm (CF782)
Comp Class will consist of the 630 class WOD and then into some Olympic Lifting at 730pm and some skill workout and conditioning to finish afterwards.
If you just want to hit the class WOD at 630 crush it out and then head home or stay afterwards and learn a thing or two about competing, your lifts, and your capacity.
Olympic Lifting Skill Work
E2MOM x 3 Rounds (12 minutes)
0: 1 Snatch Pull + 1 Snatch High Pull + 1 Snatch
2: 1 Snatch Balance + 3 OHS
We will need two separate bars for this as we warm up to hit a bit of work on our snatch.
E2MOM x 5 Rounds (10 minutes)
2 Heavy Snatch
10 Strict HSPU
50’ Handstand Walk
Rest 2-3 minutes b/w sets
After we do our Olympic Lifting we will get right into some work on our gymnastics. We want you building capacity here. Scale the numbers to something that works for you. Keep them consistent each round and rest as much as needed between these rounds.
- Team 782