Flying into the weekend

 

Announcements 

  1. Sign up for the Open – Games.crossfit.com
  2. Affiliate – Crossfit Cadence
  3. Team RPM Training
  4. Open Begins February 21st

 

CROSSFIT

S,P &P Cycle: squat- pull–press PULL– off

A. Squat Clean

EMOM Waves

0-3 70% 75% 80% -rest

4- 7 75% 80% 85% -rest

8-12 80% 85% 90% -done

 

B. 4 rounds each for time
1 k c2 bike
10 Devils Press
10 DB Front Squats
1 min rest between

50/35

 

CSPORT

A. 10 min:
10 rev. lunge to glute activation ea. leg
10 curl to press
200m row

B. 10 min:
10 tricep kick backs ea. side
10 jack knives
10 cal bike

C. for time:
block run
+
5 rds:
“cindy”
+
Block run
+
5 rds
“cindy”

 

Every Minute On The Minute

 

Announcements 

  1. Sign up for the Open – Games.crossfit.com
  2. Affiliate – Crossfit Cadence
  3. Team RPM Training
  4. Open Begins February 21st

 

CROSSFIT

S,P &P Cycle: squat- pull–PRESS -pull- off

A. Every :90 x 8

3 push press + 2 push jerks + 1 split jerks

Building as you go 

B. EMOM 30min Alternating

1 – 15 Thrusters 95/65

2 – 15-20 GHD sit us

3 – :30-:40 battle ropes

4 – 15-20 Cal Bike/row/ski

5 – 50′ Handstand walk ( practice for :40)

6 – :30 Sandbag hold

This should be a hard, volume loading workout. Rest is built in. 

 

CSPORT

A. 4 sets:
10 lateral raise to overhead
10 body rows
15 weighted sit ups

B. 4 sets:
10 back ext.
10 bulgarian split squats per leg
1 min plank

C. 40-30-20-10
Cals
No push up burpees
400m run each round

Spring Rest Spring

 

 

Announcements 

  1. Sign up for the Open – Games.crossfit.com
  2. Affiliate – Crossfit Cadence
  3. Team RPM Training
  4. Open Begins February 21st

 

CROSSFIT

S&P Cycle: squat- pull–press-pull- OFF

A. 3 Rounds NOT for Time

RDL – 12 reps

DB Bench Press – 10 reps

Suitcase DL – 8 per side

Strict T2B/ K2E 5 reps

B.  For Time
20-15-10-5
Deadlift 275/185
Box Jump 24/20

@ 12 minutes

CrossFit Baseline
500m row
40 Air squats
30 sit ups
20 HR Push ps
10 pull-ups

 

CSPORT

A. C-SPORT STRENGTH CYCLE IS BACK!
4 sets:
10 bench press
10 RDL
*remember your weights, this is week 1 of 4. The goal is to increase weights each week.

B. 4 sets:
10 floor glute bridges with sling shot band
20 shoulder taps in plank

C. 4 rounds:
15 sit ups
200m row
15 wall balls
200m run

Triplet Tuesday

 

 

  1. Sign up for the Open – Games.crossfit.com
  2. Affiliate – Crossfit Cadence
  3. Team RPM Training
  4. Open Begins February 21st

CROSSFIT

S&P Cycle: squat- PULL–press-pull-off

A. Snatch Pull + Snatch + OHS (every :90)
2 @ 60%
2 @ 65%
2 @ 70%
1 @ 75%
1 @ 80%
3 x 1 @ 85%

B.  For Time

9-15-21

Power Snatch 95/65

Burpee

Overhead Squat

 

CSPORT

40 min clock;
A/B/C/D are all 10 min AMRAPS beginning with a 400m run “buy in”
No rest between A/B/C/D

A. 10 min
10 HRPU
10 box jumps
15 sit up

B. 10 min
10 KBS
10 SA KB row
:45 plank

C. 10 min
10 k2e
15 air squats
20 DU

D. 10 min
5 cals
10 lunges per leg
20 Russian twists

Monday: Buy In

CROSSFIT

S&P Cycle:  SQUAT– pull–press-pull-off

A. Front Squat

10@ 50%
5@ 65%
2@ 75%
2@ 80%
1@ 85%
1@ 89%
1@ 93%
High percentages, DO NOT MAX OUT

B. For Time

50 Cal Assault bike
-into-
3 rounds
6 Ring Muscle Ups
12 DB step up and overs 24/20 50/35
-Into-
50’ 1 oh/ 1 fr lunge

 

CSPORT

A. 11 min clock:
2k/1750m ROW
+
AMRAP Devil’s press w time remaining

B. 11 min clock:
4k/3500m C2 bike erg
+
AMRAP weighted sit ups with time left

C. 4 sets:
10 seated overhead press
10-15 hamstring curls

D. 4 sets:
10 ab wheels
15 tri ext.

Successory Saturday

 

CROSSFIT

S&P Cycle: squat- pull–press-pull-OFF

A.  EMOM x 12

1- Ring Rows 5 reps Tempo

2- 10/10 side bends

3- Weighted Step ups 6/6

4- 50 double unders

B. 4 rounds for time

40 cal bike (reds 1/3)  30 cal row (ends 2/4)

20 hang power cleans 115/75

10 strict press

 

CSPORT

AMRAP in 45 min
—1k row
30 sit ups
30 Lunges
30 HR push ups
—Block run
30 sit ups
30 Lunges
30 HR push ups
—-1k Row
30 Wall balls
30 Box Jumps
30 Russian twists per side
—Block Run
30 Wall balls
30 Box jumps
30 Russian Twists per side

Double it up

 

CROSSFIT

S&P Cycle: squat- pull–press-PULL– off

A.  Snatch 

EMOM x 12
0-3 75%
4-7 80%
8-11 85%
12-16 Heavy Single

B. 16 Min AMRAP
4 HSPU (strict )
8 C2B Pullups
16 OH Barbell lunge 95/65

 

CSPORT

A. :40 at each x 4 rounds
KBS
Plank
Push up –> R.Row

B. :40 at each x 4 rounds
Jump rope
Bent over 2-arm row
weighted sit up

C. 21-15-9
Cals
Pull ups
Thrusters
400m run each round

13.4

 

CROSSFIT

S&P Cycle: squat- pull–PRESS-pull- off

A.  Push Press

5 sets of 5

Starting around 65%

(rest 2 minutes between sets)

 B. 13.4
7 Min AMRAP
3,6,9,12,15,18…
Clean & Jerk 135/95
T2B

C. Mobility 15 minutes

CSPORT

A. 4 sets:
10 Cossack Squats
:45 wall sit

B. 4 sets:
10 Filly press each side
15 K2E

C. 3 rounds:
400m row
20 alt. rev. goblet lunges
800m c2 bike
20 push press

Humpday!

 

CROSSFIT

S&P Cycle: squat- PULL–press-pull- off

A. Deadlift

EMOM X 10

3 speed deadlifts

  • start around 40%-50%, focus on hip speed/ explosiveness (don’t yank it off the floor)
  • add bands, NOT weights( no greater than 50% on the bar)

 

B. FOR TIME

0-12 ( 12 min cap)
100 Thrusters for time
EMOM – 5 BFB
12-16 Rest
-@ 16-

30 Sandbag Cleans
*at 0 and E2OM – 60 Double unders (scout rope)

 

CSPORT

A. 8 min
7s curl series
20ft “gun walk”
30 Russian Twists

B. 8 min:
10 side bends each side
10 pike up on rower
20 level changes

C. 20 min
400 m run
1 rd:
5 box jump
10 ring rows
15 sit ups
400m run
2 rd:
5 box jump
10 ring row
15 sit ups
400m run
3 rd:….
etc, until time expires

Tuesdays Trips

 

CROSSFIT

S&P Cycle: SQUAT– pull–press-pull- off

A. Front Squats

5 sets of 3

Start ~75%

 

B. FOR TIME

15-10-5-10-15
Ring Dips
Power Snatch 75/45

 

CSPORT

A. 1 min @ each x 3 rounds:
Weighted step up
DB RDL
Curl to press
-Rest

B. 1 min @ each x3 rounds:
Plank
Ab wheels
Ball slam
-Rest

C. 3 rounds;
run 400-400-400
Thrusters 30-20-10
HR push ups 30-20-10