Twinsies

Just some evening front squats.

 

 

CROSSFIT & CSPORT

S&P cycle: squat – pull – press – pull – OFF

For time:

100 cal row or air bike
100 situps
100 walking lunges
100 double-unders
100 pushups

*do these in any order, but you must do all 100 reps before moving on to another movement.

 

The worst things

But when do I breathe???

 

 

CROSSFIT

S&P cycle: squat – pull – press – PULL – off

A. clean & jerk: to a heavy single

B. 21-15-9
thrusters (95/65)
bar facing burpees

 

 

CSPORT

A. 15, 12, 9, 6, 3
Bench press
K2E
200m run or row each round

B. 15, 12, 9, 6, 3
Alt DB snatches
Burpees
Cal Air bike

C. 3 sets:
10 Bulgarian Split squats per leg
1 min plank

D. 3 rounds:
15 Side bends per side
15 Russian Twists per side

Over rings

Deads of winter.

 

 

CROSSFIT

S&P cycle: squat – pull – PRESS – pull – off

A. weighted dips: 3-4 reps x 4 sets

B. 2 rounds for time:
500m row
10 ring muscle-ups
12 OHS (135/95)
800m run

 

 

CSPORT

A. Complete 1 round every 2 min
10 KBS
10 Goblet squats
10 burpees
*rest the remainder of the 2 min interval, x 4 sets (8 min total)

B. AMRAP in 20 min
Block run buy in
+
AMRAP w time remaining:
10 pull ups
10 box jumps
10 DB ground to OH
200m run or row

C. 10 min clock
3 min plank
2 min sit ups
2 min side bends, alt sides
3 min plank

Hit the wall

Look at that front squat!

 

 

CROSSFIT

S&P cycle: squat – PULL – press – pull – off

A. DL: 2 reps EMOM for 15 min (no TNG)

B. AMRAP in 20 min
18 GHD situps
12 DB snatches
6 wall climbs

 

 

CSPORT

A. 1 min @ each x 3 rounds
Sit ups
Box jumps
HR push ups

B. AMRAP in 12 min
10 Pistols 5/5
10 Curl to press
10 Cals (bike or row)

B. AMRAP in 20 min
10 Ab wheels
20 KB High Pulls
30 Reps battle rope (any pattern)
400m run

getting worse

Ta da!

 

 

 

CROSSFIT

S&P cycle: SQUAT – pull – press – pull – off

A. front squat: 3-3-3-3 @ 32X1

B. AMRAP in 12 min:
3-6-9-12-etc… C2B pullups
3-6-9-12-etc… power cleans (135/95)
3-6-9-12-etc… box jumps (24/20)

 

 

CSPORT

A. 4 sets:
10 Seated OH press
10 Curls
15 Tri press downs

B. 4 sets:
10 RDL
:30 Wall sit
10 Russian step ups per leg

C. 3 rounds:
10 Push ups
15 Body rows
20 Wall Balls
30 Sit ups
400m run or row

Not Barbara

Out in Miami this week setting up this year’s version of our WZA Compound.

 

 

 

CROSSFIT

S&P cycle: squat – pull – press – pull – OFF

3 rounds, each for time:

10 K2E
20 burpees
30 KBS (53/35)
40 abmat situps
50 double-unders

*rest 4-5 min bt rounds

 

 

CSPORT

A. Against a 3 min clock:
15 DB ground to OH
10/7 cal bike or row
*rest the remainder of 3 min interval x 4 rounds (12 min)

B. AMRAP in 12 min
10 Box jumps
15 Goblet squats
200m run/row

C. AMRAP in 12 min
10 K2E
10 Push ups
200m run or row

D. 4 min clock
1 min Plank
1 min Russian twists
1 min Sit ups
1 min Plank

light and sucky

Stick the landing!

 

 

 

CROSSFIT

S&P cycle: squat – pull – press – PULL – off

A. 2 snatches + 2 OHS x 5 sets

B. 4 RFT
25 thrusters (75/45)
400m run

 

 

CSPORT

A. 12 min cap
50 Sit ups
50 KBDL high pull
50 Air squats
*At the start and every min, complete 3 burpees
*Complete all reps of one movement before moving onto the next
*No extra rest between movements

B. 3 rounds:
15 Bench press
15 Dips
400m row

C. 3 rounds
15 KBS
30 Lunges
400m run

C. 3 rounds
10 ab wheels
1 min plank

16.4!

The face off.

 

 

CROSSFIT

S&P cycle: squat – pull – PRESS – pull – off

A. bench press: 3RM for the day

B. 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (225/155)
55 wall-ball shots (20/14)
55-calorie row
55 HSPUs

 

 

CSPORT

A. AMRAP in 40 min
Buy in: Lunges up Farley! Jog back down
then
AMRAP w/ time remaining:
25 push press
25 cal bike
25 burpees
25 cal row
25 weighted sit ups
400m run

between burpees

Over their heads.

 

 

CROSSFIT

S&P cycle: squat – PULL – press – pull – off

A. 2 sq cleans + 2 pwr jerks x 5 sets

B. 5 RFT
15 cal air bike
15 KBS (53/35)
200m run
6 burpee box jumps (24/20)

 

 

CSPORT

A. AMRAP in 18 min
10 bench press
10 pull ups
20 lunges
*at the start and every 6 min run/row 200mB. AMRAP in 18 min
10 Goblet squats
15 KBS
50 jump rope
*at the start and every 6 min run/row 200mC. 1 min @ each
Plank
Side plank- left
Side plank- right
Russian Twists
Side plank- right
Side plank- left
Plank

Break it till you make it

The art of getting up.

 

 

CROSSFIT

S&P cycle: SQUAT – pull – press – pull – off

A. box squat: 5 x 5

B. For time, partitioned anyhow:
100 pullups
500 DUs

 

CSPORT

A. AMRAP in 10 min
1/2 lap “gun” carry
10 box jumps
200m row

B. AMRAP in 10 min
10 push up to renegade row
10 back ext
200m run

C. AMRAP in 10 min
10 Cal bike
15 Goblet squats
20 sit ups

D. 1 min @ each
Plank
Hollow Rocks
Flutter kicks
Ab wheels
Plank