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802 CrossFit Blog

The Board The Details We did a similar layout a few weeks ago where one athlete does the AMRAP while one goes out for a run.  When the runner returns, the athletes switch wherever they left off. This week we are adding in a 0:30 timer to stop where you are and do 1 Burpee. ...
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The Board The Mobility Snow Angel (Foam Roll) OH Foam Roll The Warm-Up Lateral Lunges Hip Openers Down Dog Push Back Wall Slides The Strength Snatch You will start this strength session working on the Snatch. USE THE FIRST SEVERAL ROUNDS to warm-up.  Choose a weight where you can drop right under the bar, and...
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NO Free Trial We will NOT be offering Free Trial Classes this week.  Please tell your friends to join us next week instead The Board The week we have been building toward!  This is your final week of our 12 week program, and time to get your re-testing done!  If you do not know your...
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The Board The Mobility Lat Foam Roll Scapular Mobility (Foam Roll & Lax Smash) The Warm-Up Good Mornings (PVC) The Strength Every 2:30 for 5 Rounds: 5 Deadlifts, Run, Double Unders Use this time to get your heart rate up and a good sweat going. Don’t dog it! The Met-Con won’t be easy, but you...
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Week 3 Gymnastics Progressions Level One For those that DO NOT  have strict pull-ups, or want to get stronger at strict pull-ups. Level Two For those that HAVE a strict or multiple strict pull-ups, but are lacking good kipping technique.  This will help improve your kip, and kip strength, allowing you to string more reps...
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WARM – UP Run loop 10-TTL 10-TTH 10-Jumping jacks Run loop X 2 10-heel walks 10-toe walks 10-CWC 10-jumping AS   RX Performance  Fitness  3x200m at fast pace, 3x200m at fast pace, 3x100m at fast pace, 3x600m at moderate pace, 3x500m at moderate pace, 3x400m at moderate pace, 3x200m at fast pace, 3x200m at fast...
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The Board The Mobility Banded Wrist Traction Prize Squat The Warm-Up Hip Mob Out/In Monster Walk Banded Side Steps The Strength 3 Reps with a 0:03 Pause in the hole and at the top. 6-7 Rounds on a 3:00 Loop. The Met-Con Pick a rep scheme that you can stay moving with from start to...
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The Board The Work-Out At 3-2-1 Go, both athletes will leave and go out for the run.  You do not need to stay together, but whoever gets back first must wait for the other athlete to return before beginning.  This should determine who works first and who rests first. One Athlete goes through the entire...
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The Board The Mobility Barbell Forearm Roll-Out Prize Squat The Warm-Up Elbows High & Outside Down, Up + Shoulder Tap Good Mornings (PVC) Muscle Clean (PVC) The Strength We found a new 1RM Clean a few weeks ago.  You will use this number (see board below)  to build your strength progression. The rounds will come...
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Free Trial Thursday Attendees  Advanced notice required. Please arrive a few minutes early to sign a waiver. You will see a GREEN light in the window when it is time to enter.  If the RED light is on, please remain outside.   Please take a look at the videos below. You may have questions, and that’s...
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The Board Station Day!  8 minutes in each station – 4 minutes to transition to the next You will do one warm-up depending on your assigned start station Don’t forget to to assign a station scorekeeper! The Mobility Lat Foam Roll Station #1 4 Rounds for Time of: Rowing, Air Squats and Ab Mat Sit-ups...
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Gymnastics Progressions On Tuesday’s we will bring work focusing on gymnastic type movements: Strict Pull-Ups, Kipping, Ring Rows, Muscle-Ups, Handstand Push-Ups etc. It is important to review the blog each Tuesday, as we will be running different ‘strength’ elements depending on where you fall.  You must have an understanding before coming in. You need to...
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