Burpees and deads.
Stuff to know about…
- Labor Day: The gym will be open on Monday from 8am to noon for open gym only, no official classes.
- 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. 4 sets:
5 bench press (AHAP)
10 pushups (AFAP)
*rest ~ 3 min
B. AMRAP in 20 min:
10 UB cal row (1 pull/cal / 2 pulls/cal)
15 UB pullups
20 UB push presses (75/45 – scale as needed to get to a load that you can do UB)
25-30-35-40-45… UB double-unders (goes up by 5 each round)
*if you break a set, rest longer and try it again.
CSPORT
A. AMRAP in 20 min
Big block run buy in
+
AMRAP with time remaining:
10 burpees
15 body rows
20 KBS
200m run
B. AMRAP in 20 min
1 mile bike buy in, either bike
+
AMRAP with time remaining:
10 ab wheels
15 DB hang squat cleans
20 weighted step ups
400m c2 bike or .25 mile AB
Quote of the Day
“It is not the length of life, but depth of life.”