Couplet therapy

A little behind the scenes sneak peek.

 

 

CROSSFIT

S&P Cycle is BACK!   squat – pull – press – pull – OFF

Complete all 4 couplets for time:

5 rounds:

  • 200m run
  • 10 box jumps (24/20)

4 rounds:

  • 15 cal airbike
  • 15 alt. one arm DB snatches (40/25)

3 rounds:

  • 75 double-unders
  • 10 HSPUs

2 rounds:

  • 20 cal row
  • 20 weighted situps (45/25)

 

 

CSPORT

A. 3 x Farley hill sprint
*rest/walk on the way down

B. AMRAP in 25 min
100 Lunges
80 Sit ups
60 Air squats
40 Push ups
20 Box jumps
500m row

 

pray for burpees

Darcie, our other Masters athlete taking on the age group qualifier this weekend.  Good luck Darc!

 

 

CROSSFIT

S&P Cycle is BACK!   squat – pull – press – PULL – off

A.  deadlift: 5-3-1-1-1; rest as needed

B.  30-20-10 rep rounds for time:

  • power cleans (115/85)
  • back squats (115/85)
  • burpees

 

 

CSPORT

A. 15, 12, 9, 6, 3:
Bench press
KBS
Weighted sit ups

45 sec battle rope 2-arm wave + 200m run

B. 15, 12, 9, 6, 3:
hollow rock
ball slam
Weighted reverse lunges ea. leg

45 sec battle rope 2-arm wave + 200m run

C. 15, 12, 9, 6, 3;
Cals
DUs (x3)
Wall balls

45 sec battle rope 2-arm wave + 200m run

 

Sled jammer

Get ready… this weekend Jody is taking on the Masters Qualifiers!  Maybe another trip to the GAMES in her future?

 

 

CROSSFIT

S&P Cycle is BACK!   squat – pull – PRESS – pull – off

A.  strict ring dips: 3-3-3-3 (weighted), then AMRAP in 90 sec (bodyweight); rest 2-3 min

B. 4 rounds, each for time:

  • 60yds heavy sled push
  • 12 knees to elbows
  • 12 KBS (70/53)
  • 50 double-unders

*rest 3 min bt rounds

 

 

CSPORT

A. 3 sets:
15 DB bench press
15 bent over 2-arm DB row

B. 3 sets:
15 back ext
15 DB weighted floor bridge

C. For time:
Big block run
60 air squats
60 sit ups
30 box jumps
30 SA SB snatch
20 cal row
20 cal airbike

have a ball

Count it!

 

 

CROSSFIT

S&P Cycle is BACK!   squat – PULL – press – pull – off

A.  1 hang snatch + 1 full snatch (TnG) x 5 sets; rest as needed

B.  AMRAP in 15 min:

  • 250m row
  • 10 push press/jerk (135/95)
  • 10 heavy ball slams

 

 

CSPORT

A. EMOM x 15 min
1st 5 min: 200m row sprint
2nd 5 min: 10 wall balls
3rd 5 min: 10 DB G2OH

B. 3 rounds for time
10 ab wheels
15 bench press
20 step ups
400m run

 

pulling a fast one

Happy thrusters.

 

 

CROSSFIT

A. back squat: 4 x 8 @ ~75%; rest as needed (any reps not completed get added to a 5th set)

B. 4 sets:

  • max reps pullups (scale to JPUs if you can’t do at least 10 on first set)
  • 200m sprint (one direction, no turn around)

*rest on the walk back

 

 

CSPORT

A. 21-15-9
pull ups
seated floor DB OH press

2 min jump rope

B. 21-15-9
KB high pull
box jumps

2 min jump rope

C. 21-15-9
GHD sit ups
lunges each leg

2 min jump rope

D. 21-15-9
ab wheels
cal row

2 min jump rope

 

 

partner saturday

 

 

 

CROSSFIT

Partner Saturday!

For time, in teams of 2:

  • 150 pushups (1 partner works, other partner holds handstand hold, split work evenly)
  • 150 wall balls (1 partner works, other holds dead hang from pu bar, split work evenly)
  • 150 SA KB snatch (1 partner works, other holds ring plank, split work evenly)
  • 150 no-pushup burpees (1 partner works, other does unbroken DUs, split work evenly)

 

 

 

CSPORT

A. ALT TABATA x 4 sets @ each:
Level changes
air squats

B. 3 sets:
15 bench press
15 push ups

C. 5 rounds:
10 burpees
15 push press
15 KBS
sled push: 100yd, 80yd, 60yd, 40yd, 20yd

 

L spaced

AM CrossFit getting after it.

 

 

CROSSFIT

A. 3 rounds, each for time:

  • 10 heavy sandbag G2S
  • 60yds heavy sandbag carry

*rest 3-4 min bt efforts

B. 3 rounds for time:

  • 20 burpees
  • 30 OH plate lunges (45/25)
  • 40 sec accumulated in parallette L-sit

 

 

 

CSPORT

A. 10-1
ab wheel
box jumps

B. 10-1
DB push up to renegade rows
DB push press

C. 10-1
GHD sit ups
DUs (x 4)

D. 10-1
dips
pullups

E. 3 rds AFAP:
200m run
45 sec plank

stricter scale

 

 

CROSSFIT

A.  Snatch: 2 reps EMOM for 10 min

B.  21-15-9 rep rounds for time:

  • strict T2B
  • DB squat cleans (40/25)
  • DB strict press (40/25)

 

 

CSPORT

A. AMRAP in 10 min
5 pull ups
10 push ups
15 air squats

B. AMRAP in 10 min
5 burpees
10 dips
15 DUs

C. AMRAP in 10 min
5 ab wheels
10 cal bike
15 sit ups

*Begin each AMRAP with 200m run/row

 

Get on up

Brad back in that 18.2 fight.

 

 

CROSSFIT

For time:

  • 100/80 cal row
  • 10 TGUs (53/35)
  • 1 mile run
  • 10 TGUs
  • 75/55 cal air bike
  • 10 TGUs

*you may do bike, row, & run in any order

 

CSPORT

A. 10-1
DB curl to press
DB front squat

B. For time:
50 JPU
400m run or row
50 weighted sit ups
400m run or row
50 box jumps
400m run or row
50 back extensions
400m run or row