The showdown!
Stuff you’ll prob want to know…
- After the OPEN: We did it! We made it through the Open… and some of us actually did the workouts! …aaaand some of us did some of the workouts? But nevertheless, it’s back to business as usual with the programming, sorta… starting tomorrow we are beginning a new fall strength cycle. And we will use this week to test 1RM as a baseline, so try to get in here and get that done!
CROSSFIT
1RM week!
S&P Cycle: SQUAT – press – acs – pull – off
A. back squat: 1RM
*we will use this number as your baseline for the next 6 weeks
B. 4 rounds, each for time:
20 GHD situps
400m run
15 burpees
*rest 2 min
CSPORT
A. Against 10 min clock
complete as many reps of:
Burpees: 15, 12, 9, 6, 3
Goblet sq 15, 12, 9, 6, 3
Run 100m every round
*if you finish in under 10 min, you get extra rest!
B. Against 10 min clock
complete as many reps of:
KB high pull 15, 12, 9, 6, 3
ab wheels 15, 12, 9, 6, 3
Row 150m each round
C. AMRAP in 20 min
block run buy in
+
AMRAP w time remaining:
10 bench press
15 side bends each side
20 KBS
30 sit ups
40 Lunges, 20 per leg