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802 CrossFit Blog

Bench Program Resumes We will be on the Bench again picking up where we left off last week.  This week, the rep scheme will go as follows… Quick off bench warm-up On bench warm-up:  15 reps (barbell) 10 reps (light weight) 5 reps (little more) Heavy Single X  3 rounds 5X3 at 85% of 1RM...
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Primary focus of today’s Clean work will be SPEED UNDER THE BAR. Jump Hard Not High Written by Sage Burgener I think if I were forced to name my single most favorite aspect of Olympic Weightlifting, it would be the element of speed that is required for obtaining a heavy snatch and/or clean and jerk....
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  Pull-Up + Knee Raise What’s this working???? The exercise targets the latissimus dorsi (colored red), the hip flexors and the abdominal muscles. Hip flexion is performed by the hip flexors, and the abdominal muscles create spinal flexion, with the knees moving toward the chest. The abdominals do not raise the legs, they work statically...
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Keith White will be out of town and Allie will be leading the pack on both Tuesday and Saturday this week.  As you saw last Saturday, please keep an eye on class cancelations due to extreme cold/weather conditions throughout the winter. We will always post on FaceBook and eliminate class from the schedule.  Generally, deep...
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WEEK 3 Back Front Day One 1 x 8 65% 1×5 60% 1×8 70% 1×5 70% 1×6 80% 1×5 75% 1×6 85% 1×5 80% By now, you’ve realized the intensity of this Squat Program.  One thing is certain, the more you can focus on your entire body for every single rep, the easier it is...
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Remember, our second day of Hatch will be a complimentary leg day (deadlift/lunge type movements) and the Hatch Program will be done as Extra Work.  For those that did it last week post WOD, you understood what we meant when we said LISTEN TO YOUR BODY.  Most will have to decrease the load on their...
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Bench Program Resumes We will be on the Bench again picking up where we left off last week.  This week, the rep scheme will go as follows… Quick off bench warm-up On bench warm-up:  15 reps (barbell) 10 reps (light weight) 5 reps (little more) Heavy Single X  3 rounds 5X3 at 82.5% of 1RM...
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The tall snatch is an abbreviated Snatch variation where the pull under the bar is isolated. Execution Stand tall with a snatch-width grip, the bar hanging at arms’ length and the feet under the hips.  Pull the elbows up and out aggressively, and pick up the feet. Pull yourself down as quickly as possible while...
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A great cue for both the Sumo Deadlift and the Sumo Deadlift High Pull.  Often, the stance is too narrow, the grip is too wide, or our shins are too far forward….What does this mean? Make your shins vertical like the walls of a house. Think STRAIGHT SHINS, and make them as vertical as possible.”...
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RX 2 X 600 pacing is 200 mod pace-300 fast pace-100 easy pace. 1:30  rest between each set X 4 Performance 2 X 400 pacing is 100 mod-200 fast-100 easy 1:30 rest between each set X 4 Fitness 2 X 300 pacing is 100 mod-100 fast-100 easy 1:30 rest between each set X 4
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Our Hatch Squat Program kicked off last Monday and our Bench Program began on Thursday.  If you have yet to print out your Squat Program, you can do so by using the link below. HatchProgram (PRINT HERE USING #’S BELOW) To compliment our Bench program, we will be adding a second Bench accessory day on...
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Day 2 Hatch: The Details…. The Hatch Squat Program was put together and intended to be done 2 times/week.  The program, however, is designed for intermediate/advanced lifters.  That being said, doing the cycle twice per week really limited our programming the rest of the week.  The past 2 times we ran the cycle, we did...
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Recent Blog Posts

Bench Program Wk 3: 1/23/20
January 22, 2020
Speed Under The Bar: 1/22/20
January 21, 2020
Pull-Ups + Knee Raise: 1/21/20
January 20, 2020
Running Endurance: 1/21 & 1/25
January 20, 2020

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