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Station Day! 9:00 in each station – 4:00 to transition to the next
You will only do one warm-up depending on what your start station is
Back Squats – 3 Reps every 1:30
* record heaviest set
Conditioning – Max Cal Sprints – 0:30 ON 0:30 OFF x 9 Rounds
Easily the most common error we see on the rower.
From the finish position, to the catch position, when the recovery stroke isn’t sequenced properly, the next drive stroke is affected. If the sequencing is wrong on every stroke, the entire duration of that rowing session is wrought with imperfections and inefficiencies.
Proper Sequence: Finish the pull. Arms Straight. THEN bend your knees. Notice the catch position (or when the chain is closest to the machine). His seat is back so the hips are behind the shoulders. His seat is not at his feet which results in a weak leg drive. Think about it like a Deadlift.
9:00 Single Leg V-Up – Up Ladder
Your Wall Balls and Reverse Lunges will remain the same each round – your SLVups go up by 2 each round
Your Wall Ball sets should be one in which you can go unbroken on
For Example (Rx):
- 10 Wall Balls– 10 Reverse Lunges – 10 Single Leg V-Ups
- 10 WB – 10 Rev Lunge – 12 SLVUp
- 10 WB – 10 Rev Lunge – 14 SLVUp
- Continue to go up by 2 reps each round for the 9:00 duration
Pistol Squats or Deep Step-Up with a 0:60 Row/Bike/Ski between sets