Mix it up

Just a friendly competition they say….

CROSSFIT

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

A – Squats
Alt EMOM X 12
1 FS @ 75%
3 BS

B – For Time:

60/50 Cal Row
40 Dumbbell Thrusters
15 Muscle ups

C – 50 Bar Facing Burpees for time

 

CSPORT

 

A. Every 2 min x 4 sets (8 min clock)
300m row + AMRAP box jumps w time left

B. every 2 min x 4 sets (8 min clock)
200m run + AMRAP wtd. sit up

C. Every 2 min x 4 sets (8 min clock)
20/15 cal + AMRAP walking lunges

D. 15 min:
1 min plank
15 kbs
15 air squat
15 bench press
50 jump rope

Dizzyness

 

 

CROSSFIT

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

A – Squat Cleans
3 @ 65%
3 @ 70%
2 @ 75%
1 @ 80%
3 x 1 @ 85%

B – Every 5 Minutes x 4
1k C2 Bike
20 GHD sit ups
50’ HSWalk

 

 

CSPORT

A. New strength cycle: (week 1 of 4)
4 sets;
10 strict press
10 weighted squats
*goal is to increase each week

B. 3 sets:
15 hamstring curls
15 side bends per side

C. 21-15-9
Pull ups
burpees

800m run

D. 21-15-9
RDL
Push ups

 

Continuous..

 

CROSSFIT

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

A. For time
Run 800m
20 benchpress bodyweight/ 3/4 bw
20 strict pull-ups

@ 15 min
2 rounds
30 Deadlifts 185/125
30 Push ups
30 Box Jumps

@40 min
3 rounds
10 Ring Dips
20 Hammer Curls
40 Scout DU

 

CSPORT

 

Block run

1 Lap Farmer’s carry

30 DB hang squat clean
30 K2E
30 weighted sit ups

1 Lap Farmer’s carry

30 Burpees
30 Cals
30 Burpees

1 Lap Farmer’s carry

30 DB hang squat cleans
30 K2E
30 Weighted sit ups

1 Lap farmer’s carry

Block run

19 DOT 3

The calm before the storm

CROSSFIT

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

A. 19.3

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Feel Free to attempt to finish it in its entirety, but note your score at the 10 min mark

CSPORT

 

 

Shake it off

 

CROSSFIT

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

A. 1 Push Jerk + 1 Split Jerk

1 set every :90 x 8

B. 18 Min AMRAP
20 burpees
20 cal assault bike
20 Russian swings 70/53

 

CSPORT

A. 100 Thrusters
*at the start, and top of every minute 3 burpees
*10 min cap

B. 100 Sit ups
*at the start, and top of every min 5 push ups
*10 min cap

C. 30-20-10
Weighted step ups each leg
KBS
Air bike Cals
400m Run each round

Fight Gone Wrong

 

CROSSFIT

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

A. Power Clean + Hang Squat Clean + Front Squat
12 minutes to a heavy single
3 x 1 @ 70%

B. FGB Style 3 rounds, 1 min each
1 – DB Front Sqauts 50/35
2 – GHD sit ups
3 – HSPU
4 – Dumbbell Deadlifts
5 – rest

 

CSPORT

A. Final week of this Strength Cycle
4 sets:
10 Bench press
10 RDL
Go as heavy as possible

B. 4 sets:
15 tri ext.
20 alt. curls 10/10

C. For Time
Big Block run
50 Cals
40 Wall Balls
30 K2E
40 Wall Balls
50 Cals

Can you hang?

 

CROSSFIT

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

A. Back Squats
Every 2 Minutes x 5
3 back squats @ 70%

B. For Time
50 pull-ups (c2b if you can)
30 Devils Press 50/35
10 Bar Muscle ups

 

 

CSPORT

A. ALT. TABATA x 8 rounds:
Goblet squats
KB high pull
Sit Ups

B. 21-15-9
Pull ups
Wall Balls

400m run

C. 21-15-9
Seated OH press
:45 Plank each round

400m run

D. 21-15-9
Box Jumps
Cals

400m run

Ride The Wave

 

CROSSFIT

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

A. A. Snatch Waves
EMOM
65%, 70%, 75%, off
70%, 75%, 80%, off
75%, 80%, 85%, done

B. 3 rounds for Time
1k row
20 Hang power snatches 95/65
20 OH Lunges

 

 

CSPORT

A. 1 min @ each x 3 sets:
Sit ups
Thrusters
Push up to renegade rows

B. 1 min @ each x 3 sets
Burpees
Plank
box jump/step ups

C. AMRAP in 10 min
150m row
30 Russian Twists
30 Lunges

D. AMRAP in 10 min
15 Cal bike
15 KBS
10 Push ups

Push & Pull

 

CROSSFIT

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

A.EMOM 14

5 Bench Press @ 70-75%

8 Bent Over Rows

B. For Time

15-12-9-6-3
Thrusters 115/75
HSPU
-200 m run between rounds

 

 

CSPORT

A. 3 rounds:
200m run
25 push ups
200m row
25 push press

B. 3 rounds:
200m run
25 sit ups
200m row
25 KBS

C. 3 rounds:
1 min plank
15 ab wheels
15 Hollow rocks

19 DOT 2

Scarlett is the ideal judge!

CROSSFIT

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

A.  WORKOUT 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
  50 double-unders
  15 squat cleans (weight #1)
25 toes-to-bars
  50 double-unders
  13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (weight #3)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (weight #4)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)
Stop at 20 minutes.

Rx’d: Men squat clean 135-185-225-275-315 lb. Women squat clean 85-115-145-175-205 lb.

CSPORT

8 min clock:
25 k2e
50 du
15 DU hang squat clean
25 k2e
50 du
15 dB hang squat clean

8 min clock
1k row
50 weighted lunges
50 HR push ups

8 min clock
50 cal bike
50 Russian kbs
50 sit ups

8 min clock
800m run
50 Russian twists
50 body rows