Cityside CrossFit

Deadlift
Work to a 5RM
 

Every 4 minutes for 24 minutes (6 rounds)
15/12 calorie bike
10 alternating single-arm devils press (50/35)

Score is total working time

1A) Bulgarian split squat
2x8L/R (heavy)

1B) Side over-arching plank
2x12L/R

2A) Single-leg DB hip thrust
2x15L/R

2B) Banded adduction
2x40

Back squats
Max reps @70% of 2RM

150 single unders
3 rounds
10 TTB
15 WB
+
150 single unders
2 rounds
15 TTB
20 WB
+
150 single unders
1 rounds
25 TTB
40 WB

A) Weighted wall sit
4x:30 seconds

B) Nordic curls
4x8

C) Single-arm DB strict press
​4x8L/R

800m run (rest :90 seconds)
2x150m (rest :30 seconds between)
800m run (rest :90 seconds)
2x150m (rest :30 seconds between)
400m run (rest :90 seconds)
800m run (rest :90 seconds)
2x150m (rest :30 seconds between)
Pace 800m at PR mile +5s/100m. Pace 150m at PR 400m +3s/100m

Tuesdays endurance work should be completed in addition to the daily class work, but definitely not within the hour. If you are looking to complete the additional endurance work, we would recommend providing at least an hour between the sessions in order to maximize the benefit of each.

1) Perform set of max strict pull-ups

2) Perform set of max kipping pull-ups
Rest 3 minutes between 1 and 2

3) Push-ups
4x:30 seconds ON/:30 seconds OFF

21-15-9
Power cleans (95/65)
200m run
Rest 2 minutes
21-15-9
Push press
200m run
Rest 2 minutes
21-15-9
Burpees
200m run

A) Seated OH BB hold
4x:30 seconds

Z-press style, feet in front, jerk grip

B) Hanging leg raise w/ feet spread wide
4x8

EVENT 1
For Time
21 deadlift (185/135) (Athlete 1-2-3)
21 calorie bike (Athlete 1)
15 deadlift (Athlete 1-2-3)
15 calorie bike (Athlete 2)
9 deadlift (Athlete 1-2-3)
9 calorie bike (Athlete 3)

Athletes will work through each set of 21, 15, and 9 deadlift in order with Athlete 1 completing a full set before Athlete 2 and then Athlete 3. At conclusion of Athlete 3's set of 21 deadlift, Athlete 1 will perform 21 calorie bike. At conclusion of Athlete 3's set of 15 deadlift, Athlete 2 will perform 15 calorie bike. At conclusion of Athlete 3's set of 9 deadlift, Athlete 3 will perform 9 calorie bike.

EVENT 2
For Time
2 rounds
400m run (Athlete 1) - 20 burpee + d-ball over shoulder (Athlete 2 and 3)
400m run (Athlete 2) - 20 burpee + d-ball over shoulder (Athlete 1 and 3)
400m run (Athlete 3) - 20 burpee + d-ball over shoulder (Athlete 1 and 2)
Men use a 70 lb. d-ball, women use a 50 lb.

Athlete running and athletes working on burpee + d-ball over shoulder will work at same time. One rep is burpee followed by d-ball clean to over shoulder. Athletes will alternate reps one at a time until a total of 20 reps are completed. 20 minute time cap for Event 2.

EVENT 3
As many reps as possible in 12 minutes
5-10-15-20-etc...
WB (20/14)
3-6-9-12-etc...
Pull-ups
1-2-3-4-etc...
Power cleans (175/125)

Athletes will work through this event 'waterfall' style, with all athletes working at same time, but athletes cannot advance until partner in front of them has completed all reps of their movement. Athlete that starts the round will wait until third athlete has completed the round to start the next round.

A) Deadlift
3x4 @75%
1x8 @65%
Based off 5RM

B) Side plank w/ weighted rotation
4x8L/R

3 rounds
1 minute box jumps (20)
1 minute push-ups
1 minute reverse lunge (hold KB at chest) (53/35)
1 minute push press (75/55)
1 minute row
Rest 1 minute between rounds

A) Wide-stance BB good morning
3x12

B) Hanging strict TTB
3x12
 

Bike/Row
5 rounds
1 minute easy
:15 seconds hard
:45 seconds easy
:15 seconds hard
:30 seconds easy
:15 seconds hard
:15 seconds easy
:15 second hard
Rest 2 minutess between rounds

A) OH BB hold
3x:40 seconds

B) Cossacks squat (hold KB in front rack)
3x8L/R

Back squat
3x8 @60%
Based off 2RM
Rest 2 minutes between sets

AMRAP24
300m run
15 clean and jerks (155/105)
300m run
15 bar MU

100m run = 1 rep
36 reps per round

A) Half kneeling landmine press
4x8L/R

B) Body saw from plank
4x12