Cleanin house.
CROSSFIT
S&P Cycle: squat – pull – PRESS – pull – off
A. bench press: 10-8-6-4-AMRAP @ weight used for set of 10
B. 21-15-9 rep rounds for time:
deadlifts (315/225)
box jumps (30/24)
strict ring dips
CSPORT
A. AMRAP in 5 min
3, 6, 9, 12, 15…
Wall Balls
Weighted Burpees
Rest 2 min x 2 rounds
B. AMRAP in 12 min
15 Curl to press
1 min plank
15 DB Lunges per leg
10 Ab wheels
C. 3 rounds:
15 Bench press
400m run
D. 3 rounds:
15 K2E
400m row
Toes on the nose.
CROSSFIT
S&P Cycle: squat – PULL – press – pull – off
A. EMOM for 12 min:
min 1-3: 4 snatches TnG
min 4-6: 3 snatches TnG
min 7-9: 2 snatches TnG
min 10-12: 1 snatch
B. 3 rounds, each for time:
500m row (sub 1:50/2:10)
25 wall ball shots (20/14)
*rest 3 min bt rounds
CSPORT
B. AMRAP in 15 min
Block run buy in
+
AMRAP with time remaining
40 Air Squats
30 Sit ups
20 Push ups
100m run
C. 3 sets:
15 Curls
15 Ab wheels
D. 3 sets:
10 SA rows per arm
15 side bends per side
Boat Race!
CROSSFIT
S&P Cycle: SQUAT – pull – press – pull – off
A. front squat: 2-2-2-2-2; rest as needed
B. AMRAP in 15 min:
8 DB thrusters (50/35)
10 burpees
12 Alt DB snatches (50/35)
CSPORT
A. :40 on/ :20 off x 5 rounds
Devils Press
Box Jumps
B. For time
50 Thrusters
400m run
50 Push ups
400m run
50 Lunges, per leg
400m run
50 GHD sit ups
400m run
50 Pull ups
400m run
💪Overhead!
CROSSFIT
S&P Cycle: squat – pull – press – pull – OFF
A. 4 rounds for quality, rest as needed bt each:
15 GHD situps
15 ab wheel reps
30 sec accumulated in ring plank hold
B. For time:
150 speed step
10 devils press (40/25)
100 double-unders
10 devils press
50 triple-unders
10 devils press
100 double-unders
10 devils press
150 speed step
CSPORT
Got it!
CROSSFIT
S&P Cycle: squat – pull – press – PULL – off
A. deadlift: 1 rep every 30 sec x 10 min
B. 40-30-20-10 rep rounds for time:
OHS (85/55)
pullups
CSPORT
15, 12, 9, 6, 3
Push ups
Lunges per leg
Cal air bike
Night battles.
CROSSFIT
A. strict press: 10-8-6-4-2; rest as needed
B. AMRAP in 20 min:
10 toes thru rings
8 burpee pull ups
6 clean & jerks (165/115)
200m run
CSPORT
B. AMRAP in 12 min
1k row
25 push ups
50 air squats
C. AMRAP in 12 min
1 mile air bike
25 wall balls
50 sit ups
D. 15, 12, 9, 6, 3
K2E
Ab wheels
Just over here holding up the wall.
CROSSFIT
S&P Cycle: squat – PULL – press – pull – off
A. snatch: 1.1 x 5 sets
B. 3 rounds, each against a 4 min clock:
400m run
30 wall ball shots (20/14)
AMRAP KBS with time remaining (70/53)
*rest 4 min bt rounds
**if you don’t make it to KBS, that’s okay, your goal will simply be to do as many WBs as possible.
CSPORT
B. AMRAP in 18 min
10 Pistols
10 curl to press
20 alt. weighted step ups
400m run or row
C. AMRAP in 18 min
10 Bench press
10 SA rows per arm
30 Battle Rope waves
400m run or row
Night of the lifting dead.
CROSSFIT
S&P Cycle: SQUAT – pull – press – pull – off
A. back squat: 3 x 15; rest as needed
B. 5 rounds for time:
6 wall climbs
12 box jumps (24/20)
1 lap heavy farmer carry
CSPORT
C. 3 sets:
10 Skull crushers
10 Ab wheels
30 battle rope (2 arm waves)
D. 3 sets:
10 Curls
15 Tri ext
30 battle rope (alt waves)
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.
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
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