24 min EMOM for quality:
CrossFit CSA is a passionate community of coaches and members who believe fitness is about one thing, RESULTS! A certain type of result, to be more specific. Measurable, observable, repeatable results. Working out shouldn’t waste your time and life is too short to not have fun while your doing it! No matter what the reasons are that bring you to CrossFit CSA, whether your looking to lose weight, feel better and improve your overall heath, or your looking to get “Bigger, Better, Faster, Stronger” or you just want to look better naked, CSA has got you covered!
24 min EMOM for quality:
Three sets not for time of:
Barbell Walking Lunge x 10 steps (max weight)
Four sets for times of:
Run 400 meters
20 Burpees to 6″ Target
Rest 2 minutes between rounds
Warm Up: Upper Body/ Mobility
Lift: 1 RM Bench vs ManPon ( let bar sink into manpon then press)
Then.. 80% AMRAP
75 Laying tricep ext
80 Mc Hammers
100 DB Rows
30 minute AMRAP
Teams of 3
400m team mma dummy carry
Then in relay style- all team mates must tag in and out after each station
Station 1: 2 rope climbs ( sub is 2 scaled pulls from lying down position to standing =1 climb)
Station 2: 5 knees to elbows ( sub is Weighted Tuck up or sit up)
Station 3: 10 KB snatches (alt) 53/35-35/18
Station 4: 5 burpee box jump overs 24/20 – 20/16
Station 5: 5 Power Cleans 135/95- 95/65 – 75/55
Run 800m – 1 min max sit ups
rest 3:00 min’
Run 800m – 1 min max air squats
rest 3:00 min
Run 800m – 1 min max push ups
rest 3:00 min
Run 800m – 1 min max box jumps
** score is total time and max reps togther
14 minute AMRAP:
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
*Due to the limited number of rowers we have combined with our larger classes, the non-registered athletes will be running 800m rather than rowing the 60 calories. If the class is not large and we can fit you into one of the heats, then you will be rowing. Thank you for your understanding, folks. GOOD LUCK!
Let’s have a little fun before week 4 of the Open begins tomorrow….
TIME TRIALS!!! Bring your own stop watch or use your phone’s stopwatch for your partner.
Keep track of each time for each trial, and add them up for your total score to place on the board at the end of class.
1) Perform each trial in any order you like,
2) You must complete ALL 5 trials within a 30 minute running clock. If you do not finish, you owe the instructor on site 60 burpees…….. dead serious…. and don’t be a wise-ass and take longer because you “want to do the burpees”, lol. Get it done people, or you’ll get a DNF
3) You must do all with a partner that will count your reps. Then you rest when you count.
The time trials are as follows:
1) 100 sit-ups for time
2) 30 hang power cleans for time (135/95)
3) 30 Burpee Box Jump overs for time (20/16)
4) 200 Double unders for time (if you CANNOT Rx double unders, then DO NOT do singles. This will not tax you near enough. Please perform, rather, a 35 calorie row for time. THIS IS NOT A CHOICE, ONLY AVAILABLE TO THOSE THAT CANNOT Rx DOUBLE UNDERS)
Ladies and gentlemen, The CrossFit Open is in full swing and we have two more announcements left. I love the enthusiasm and effort I’ve seen from everyone as you all are attacking the workouts best you can and being very supportive of each other.
I feel the need to reiterate the rules we’re all trying to follow so everyone, including the members who are not participating, can benefit from our daily programs. Remember, you are more than welcome to bust out the workouts Thursday night during OLY class at 730 providing its not a distraction to the class (banging weights)… we host the workout ALL DAY Friday. ..We run heats on Saturday… and you have in-between the classes on Monday.
The banging of the weights during CrossFit class time is getting a little out of hand. Whether its training on the side, or one of the workouts for the Open, this will not be allowed under any circumstances. It is disrespectful to the participants attending the class, as well as the coach on site. We are more accommodating than most gyms, and we do not want to be forced to further restrict all side activity that can be a distraction to the regular classes. Thank you so much.
1RM Front squat
Run 1000 Meters
40 Thrusters (75/55 lbs)
5 Rope Climbs
10 min EMOM (:40 max effort; :20 rest)
(minute 1) – Toes-to-Bar x max reps in :40
(minute 2) – Wall Ball x max reps in :40
*Be smart with the toes to bar, piece. Going til failure may not be the smartest approach. Choose pace and appropriate times to drop off the bar wisely, so you can get right back on quick as possible.
cycle through this sequence 5 times, totaling 10 minutes
Rest exactly 5 minutes, and then . . .
On the minute, every minute, for 5 minutes:
20 Double-Unders + Max Reps Push-Ups
C. BUYOUT: (optional challenge)
1 set for time @100%:
In 2 minutes:
20 burpees AFAP
Amrap Row cals in remaining time
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