Pullups after dark.
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
S&P Cycle: squat – press – ACS – pull – off
A. 10 rds for time
6 HSPUs
12 walking lunges
24 DUs (use your Scout rope if available)
B. 3 sets
15 ext band rotation ea side
30s battle rope outside circles
16 SL biceps curls @ 3031 (8 on each foot)
CSPORT
A. Ab circuit
Alt. TABATA x 5 rounds
Flutter kicks
Pike up on rower
Russian Twists
B. For time:
Block run
50 wall balls
50 box jumps
50 Body rows/pull ups
800m run
50 KBS
50 no push up burpees
50 cal bike
Block Run