Skill:
Handstand Push-Up Practice
Workout:
10 Rounds NOT for time!
10 rounds of Cindy – As Strict As Possible
Scale each movement to be completed difficult as possible.
Movement should be fairly continuous, the goal is steady state cardio.
Pull-Ups and Squats should be unbroken. Push-Ups in sets of 5.
Strength:
Push Jerk
15 mins for 5×2
TEST WEEK! Go for it and build to today’s 2 Rep Max!
Workout:
For Time:
5 rounds of:
15 Wallball
150m Run
5 Burpee Pull-Ups
Rest 1 min between rounds
Strength:
Sumo Deadlift
15 mins for 5×2
TEST WEEK! Go for it and build to today’s 2 Rep Max!
Workout:
AMRAP 4
30 Box Jumps
30 Kettlebell Swings (55/35)
Max-Effort Calorie Bike
Rest 2
AMRAP 4
30 Box Jumps
30 Kettlebell Swings (55/35)
Max-Effort Calorie Row
Rest 2
AMRAP 4
30 Box Jumps
30 Kettlebell Swings (55/35)
Max-Effort Burpees
Score is TOTAL Max-Effort Calories + Reps of Burpees
Strength:
Power Snatch
15 mins for 5×2
TEST WEEK! Go for it and build to today’s 2 Rep Max!
Workout:
15 minute AMRAP
15 Overhead Squats (95/65)
10 Ab-Mat Sit-Ups
5 Front Rack Reverse Lunges per leg
150m Run
Strength:
Front Squat
15 mins for 5×2
TEST WEEK! Go for it and build to today’s 2 Rep Max!
Workout:
For time:
21-15-9*
Box Jump Overs
Toes-to-Bar
*10 Muscle-Ups between rounds
Happy Veteran’s Day!
CrossFit Cuspis would like to thank ALL who have served our country, both in times of peace and war.
Strength:
Push Jerk
15 mins for 5×3
Final set should be 3-5% heavier than last Push Jerk day on 11/3/2020.
Workout:
“DT”
For time:
Five rounds of:
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps
Skill:
Box Jumps!
In 15 minutes, complete the following:
10 PVC Jump-Overs + 20 Perfect Push-Ups
8 PVC Jump-Overs + 18 Perfect Push-Ups
6 PVC Jump-Overs + 16 Perfect Push-Ups
4 PVC Jump-Overs + 14 Perfect Push-Ups
2 PVC Jump-Overs + 12 Perfect Push-Ups
Workout:
4 Rounds NOT for time:
10 DB/KB Windmills w Left Arm
10 DB/KB Thrusters w Left Arm
10 DB/KB Windmills w Right Arm
10 DB/KB Thrusters w Right Arm
300m Row SPRINT!
Track SLOWEST 300M Row
Strength:
Clean
EMOM 10
2 Squat Clean
Final set should be 3-5% heavier than last Clean day on 11/2/2020.
Workout:
Every 3 mins for 5 rounds:
50 Double-Unders
20 HEAVY Kettlebell Swings
10 Burpees
