Nose to the grindstone.
Stuff to know about…
- Programming note: You may have noticed this week in our S&P Cycle there is a new abbreviation (acs). It stands for “Accessory”, because we are going to be replacing the second “pull” day in the cycle for a little accessory work. This will give us a chance to add in some more nuanced strength/skill work and change things up a bit occasionally. Have fun with it!
CROSSFIT
S&P Cycle: squat – PULL – press – acs – off
A. clean pull: 3-3-3-3 @ 100-110% of max clean; rest 2-3 min
B. 500 double unders for time
Every time you break, do 2 power cleans @ ~ 80%
CSPORT
A. :40 sec @ each x 4 rounds:
Battle rope- any pattern
HR push ups
Weighted step ups
B. 3 rounds:
KBS: 30, 20, 10
Run: 400m each round
C. 3 rounds:
Wall Balls: 30, 20, 10
Row: 400m each round
D. 3 rounds:
GHD sit ups: 30, 20, 10
Cal AB: 15 each round
Quote of the Day
“Act as if what you do makes a difference. It does”