Bench buddies.
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 – pull – off
A. 4 sets: 4 weighted strict dips + max kipping; rest 2 min
B. AMRAP in 20 min:
10 yds handstand walk
10 burpee box jump overs (24/20)
10 heavy sandbag cleans
CSPORT
A. Final week of Wednesday Testers
Part 1: AMRAP burpees in 1 minute
Part 2: 500m row OR 1 mile air bike (retest whichever you chose last week)
Try to make these your best numbers!
B. 3 rounds:
10 thrusters
15 russian twists per side
400m run
C. 3 rounds:
10 ab wheels
1 min plank
100 jump rope
D. 3 rounds:
10 SA rows each side
10 push ups
Quote of the Day
“A smooth sea never made a skilled sailor.”