CROSSFIT EAST

CROSSFIT

EAST

Archive for May 2025

Friday 20250424

Sprints and Strict

50 sit-ups
Bike 2 miles
30 strict handstand push-ups
Bike 2 miles
50 sit-ups

Take ample rest between each exercise.

Each bike should be an all out sprint. The HSPU’s should be controlled, and may require spotting and assistance from your gym mates. Consider the GHD for the sit-ups if you’ve had previous exposure.

Thursday 20250422

For Load:

Power snatch 3-3-3-3-3-3-3 reps

Then, practice SLIPS for 30 minutes.

SLIPS is Scales, L-sits, Inversions (handstands), Planks, and Stretching.

Monday 20250419

6-minute intervals

5 rounds, each for time of:

Row 32 calories
12 toes-to-bars
8 thrusters
60 double-unders

Rest for the remainder of the 6 minutes, then go again.

Rounds start at 0, 6, 12, 18, and 24 minutes.

 

Saturday 20250417

7 rounds for time:

Run 400 meters
3 rope climbs

Climb a 15-ft. rope

Friday 20250416

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:

1-½ bodyweight deadlifts
Bodyweight bench presses
¾ bodyweight squat cleans

Set up three bars and storm through for time.

Linda is affectionately referred to as “Three Bars of Death.” It first appeared in 2003 and then became cemented as a staple in the 2004

Thursday 20250415

For time:

30-20-10 reps of:

Dumbbell snatches (⅓ bodyweight)
Pull-ups

Tuesday 20250413

20-minute AMRAP

Complete as many rounds as possible in 20 minutes of:

50 push presses (⅓ bodyweight)
50 double-unders
20 weighted GHD sit-ups

Monday 20250412

For load:

Overhead squat 5-5-5-5-5-5-5 reps

Then, practice SLIPS for 25 minutes.

SLIPS is Scales, L-sits, Inversions (handstands), Planks, and Stretching.