Squat & pull strength + triplet

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
5 scap pull-ups
:30 handstand hold or plank
+
Every 2:30 for 15:00 (6 sets):
3 back squats
3 strict pull-ups – weight or band-assist as needed to make 3 unbroken reps challenging each round
+
AMRAP in 10:00:
5 dual DB squat cleans
10 pull-ups
400′ shuttle run (8 x 25′ out & back)
+
5:00-10:00 coach-led mobility

Hinge & SA press strength + AMRAP

3 rounds as warm-up:
10-15 light Russian kettlebell swings
5 burpee w/a solid hand-release push-ups at the bottom of each
+
Every 2:30 for 15:00 (6 sets):
1 snatch-grip deadlift, 41X1
1-3 slow & controlled wall walks or 1-4 mat lengths handstand walk
+
AMRAP in 10:00:
1000/900m row or equivalent
50 handstand push-ups or T hand-release push-ups
50 alternating DB snatches
max in any time remaining mat lengths handstand walk or wall walks
+
5:00-10:00 coach-led mobility

Schedule notice: gym is closed today as we host the CrossFit Level 1 seminar

Schedule notice: gym is closed today (and tomorrow) as we host the CrossFit Level 1 seminar

However, for your exercising pleasure, we’ll hosting the 74th Annual CSC Alpine Terrace Turkey Trot @ 9 AM – check your e-mail or ask a coach for details!

Weightlifting + triplet AMRAP

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip deadlifts
2 power cleans
1 hang power clean
*perform as a touch-and-go complex
+
AMRAP in 10:00:
5 toes-to-bar
10 light DB or barbell shoulder-to-overhead
15 air squats
OR
AMRAP in 10:00:
2 ring muscle-ups
4 handstand push-ups
8 wall balls
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:30-:60 relaxed 2-arm hang from bar
500m row, 400m ski erg, or 1000m bike erg
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 for max accumulated L-sit:
max unbroken L-sit
1 lap around the gym dual KB/DB Farmer’s walk
400m row or equivalent bike/ski/run?
+
5:00-10:00 coach-led mobility