Workout, Happening, and Updates at CROSSTOWN ATHLETICS

AMRAP 20 10 cals 1 round macho man 20 cals 2 rounds macho man etc until 20 min 1 rounds = 3 power cleans /

A. Deadlift 2 x 8 3 x 4 4 x 2 B. Core amrap 10 5 strict toes to bar 10 v ups 15 situps

A. Turkish Get ups – 5 RIght / 5 Left B. AMRAP 15 10 strict pull ups 10 box jump overs 30 / 24 10

A. Backsquat 3 x 8 across 3 x 5 across 3 x 3 across B. For time 200 cals on a bike or 250 on

5 x 3 min amraps rest 2 min 21 / 18 cals 15 wall balls max reps ground to overhead 135 / 85

Squat clean 3 – 3 – 2- 2 – 2 – 1 – 1- 1 – 1 on the 90 seconds amrap 14 100m run

5 rounds 30 / 24 cal 20 situps 10 deadlift

A. Reverse Back Rack Lunges 6 x 8 B. amrap 8 10 SA Dumbbell Thruster 50 / 35 30 double unders

12/6/24 8 x 2 min rounds / 2 min rest 21 / 18 cal row ODD max push ups Even max wall balls

12/5/24 A. Hang Power clean 5 – 5 – 3 – 3- 3 – 2 – 2- 2- 2 B. Amrap 8 3 squat cleans

12/ 4 / 24 5 rounds 250m run 15 push press 115 / 75 15 toes to bar

12 / 3 / 24 A. Back Squat 3 x 6 at 60 – 65 % B. 6 x 3 at 75 – 80% C.

20 min amrap 9 ctb pull ups 12 box jumps 24 / 20 15 cal machine

AMRAP 20 rotate full rounds 8 box jumps 24 / 20 4 DB thrusters50 / 35 2 wall walks

For time with partner run 1 mile with ball 100 partner situps tossing ball 100 step ups with ball – share reps 100 wall balls

11/27/24 A. Press 4 x 3 building B. Push Press 4 x 3 Building C. Partner row 4k Other person holds plank

11/26/24 AMRAP 20 3 rounds 100m run 3 ring muscle ups 2 rounds 250m run 20 American KBS 53 / 35 1 round 400m run

11//25/24 A. Front Squat from ground 3 – 3 – 3 – 3 -3 B. Amrap 8 5 front squat 135 / 95 30 double

11/22/24 A. Deadlift 10 – 8 – 6 – 4 – 2 – 1 – 2 – 4 – 6 -8 – 10 B. Amrap

11/21/24 A. 3 power snatch EMOM x 10 B. 5 x 3 min amrap , rest 1 min 3 snatch 135 / 85 7 wall

11/20/24 AMRAP 20 250m run max reps strict press 95 / 65 250m run max reps t2b

11/19/24 A. Overhead Squat 4 x 3 , first rep pause in bottom , building B. back squat 4 x 3 building C relay race

For time 4 rounds 50 / 40 cals 3 rounds 40 / 32 cals 2 rounds 30 / 24 cals 1 round 20 / 16

200m row 5 front squat 165 / 115

amrap 20 run 250m 10 bench press 135 / 85 10 pull up

11/13/24 4 clean and jerks EMOM 4 3 clean and jerks EMOM 4 2 clean and jerks EMOM 4 1 clean and jerk EMOM 4

100m run 10 weighted situps 1 rope climb add 100m , 10 sit-ups and 1 rope climb each round

1,000 step ups for time 20 inches use a ruck , vest or no weight – up to you.

AMRAP 16 10 alternating db snatch 8 overhead lunge 10 pull ups 8 overhead lunge 50 / 35 DBS

7 rounds 21 cal machine 15 push ups 9 hang power clean 135 / 85

A . Super set 5 sets on the 3 min 12 Incline DB Row 8 Dual DB seated Press B. PARTNER AMRAP 15 Buy In

5 rounds 250m run 21 deadlifts 185 / 125 12 BBJO 24/20

A. Front Squat 7 – 7 60% 5 – 5 – 5 70% 3 – 3- 3- 3 80% B. Amrap 10 10 power snatch

A. deadlift 7 x 2 80% across B. amrap 10 10 alternating db snatch 100m run 10 hang clean and jerk 5 R / 5

10 – 31 – 24 partner amrap 31 31 double unders 2 rope climbs 10 cal bike rotate full rounds

10 – 30 – 24 A. 7 sets 1 push press + 2 Push Jerk building B. partner amrap 15 50 dual db squats 50

10 / 29 / 24 Every 5 minutes for 5 rounds 400m run 15 KBS 53 / 35 12 toes to bar

10 / 28 / 24 A. back squat 5 – 3 – 1 wave style x 3 building B amrap 9 8 dual db deadlift

10 – 25 – 24 Deadlift 7 – 7 60% 5 – 5 – 5 70% 3 – 3 -3 – 3 80% B. Partner

10 – 24 – 24 AMRAP 16 100m run 10 strict pull ups 100m run 15 V – Ups

10 – 23 – 24 A. bench press 5 – 5 – 3 – 3 – 1 -1 – 1 – 1 – 1 B.

10 – 22 – 24 A. 10 rounds , rest 1 : 1 200m row 3 squat cleans ( same weight across , heavy )

10 – 21 – 24 A. Bulgarian Split Squats 6 x 6 reps Each leg B. AMRAP 10 10 SDLHP 95 / 65 10 push

10 – 18 – 24 A. power clean 5 x 3 B. amrap 12 2 heavy power cleans 4 strict pull ups 8 weighted situps

10 – 17 – 24 A. thruster from rack 10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 –

10 – 16 – 24 7 rounds 9 deadlift 225 / 155 15 wall ball 21 / 18 cal machine

10 – 15 – 24 A. back squat 7 – 7 5 – 5- 5 3 – 3- 3- 3 B. 8 sets of each

10 – 14 – 24 AMRAP 17 15 alternating db snatch 100m run 15 toes to bar 100m run

10 – 11 – 24 AMRAP 25 250m run 20 wall balls 20 / 14 15 cal bike or ski 10 burpees

10 – 10 – 24 A. Front Squat 7 – 7 across 5 – 5 – 5 across 3 – 3- 3- 3 across B.

10 – 9 – 24 7 rounds 9 push jerk 135 / 85 15 box jump 24 / 20 21/ 18 cal machine

10 – 8 – 24 A. build to a heavy 2 rep deadlift in 10 min B. 6 x 3 across 75% deadlift C. 12

10 – 7 – 24 20 min amrap 300m row 10 bench press 135 / 85 50 double unders

6 rounds 20 cal machine 10 strict press 95 / 65 5 bar muscle ups

10 / 3 / 24 AMRAP 20 – 5 round cap 100m run 10 RUssian KBS 53/35 1 rope climb add 100m , 10 swings

10 / 2 / 24 A. Overhead Squats 3 x 8 B. Front Squats 3 x 4 C. Back Squats 3 x 2 D. Partner

10 / 1 / 24 3 rounds 500m run 500m row 50 double unders

9 / 30 / 24 For time – 18 min cap 60 power cleans 135 / 95 120 push ups 180 air squats partition reps

9 / 27 / 24 A. 7 min emom x 2 squat cleans B. 3 min emom x 1 squat clean C. 20 min amrap

9 / 26 / 24 A. Strict press 5 – 3 – 3 – 1 – 1 – 1 building B. 10 min amrap 10

9 25 / 24 10 rounds each – rotate full rounds 7 pull ups 7 cal bike 7 box jump overs 24 / 20

9 / 24 / 24 A. deadlift 3 x 8 building till set 6 , then across for sets 6 ,7,8 B. partner amrap 15

9 / 23 / 24 amrap 16 250m run 12 snatch 95 . 65 9 burpees over the bar

9 / 20 / 35 10 – 1 hang power clean thruster 35 dubs after each set

9 / 19 / 24 A. Bench press wave 5 – 3 – 1 x 3 rounds B. amrap 7 7 burpees 7 KBS 70

9 / 18 / 24 Amrap 20 18 cal machine 18 step ups 50 / 35 DB / KB x 1 Front rack 6 ring

9 / 17 / 24 8 x 3 back squat build to set 5 across sets 6 – 7 – 8 B. row relay Row

9 / 16 / 24 For time Run 750m 3 rounds 10 deadlifts 15 push ups 20 air squats run 500m 2 rounds 10 deadlifts

9 / 13 / 24 7 rounds 21 cal machine 15 wall balls 9 DB bench 70 / 50

9 / 12 / 24 A. Deadlift 4 x 6 70% Across 6 x 4 80% Across B. amrap 9 1 – 2 – 3

9 / 11 / 24 AMRAP 20 Run 250m 5 clean and jerks 155 / 105 50 double unders 5 clean and jerks 155 /

9 / 10 / 24 A. Bulgarian Split Squat 5 sets of 6 lunges each leg B. Teams of 2 – amrap 15 Share 50

9 / 9 / 24 10 rounds 10 V – ups 10 american KBS 53 / 35 10 Cal Bike or ski

9 / 6 / 24 5 rounds 15 cal machine 12 deadlifts 9 hang cleans 6 push jerks 155 / 105

9 / 5 / 24 4 rounds 400m run 25 push ups 3 rope climbs

9 / 4 / 24 A. 5 sets Front rack lunge R Front rack lunge L Pause front squat – 3 seconds in bottom 2

9/3/24 10 rounds rest 1 : 1 200m row 4 devils press 50 / 35

830 class only Teams of 2 – for time Buy In : 1000m run 200 wall balls 100 toes to bar partition reps anyway with

8 / 30 / 24 every 5 minutes for 5 rounds 400m run 16 KBS 53 / 35 12 burpees score fastest and slowest round

8 / 29 / 24 EMOM 5 min – 4 clean and jerks rest 1 min EMOM 5 min – 3 clean and jerks rest

8 / 28 / 24 For time 800m run 40 double unders 20 db snatch 50 / 35 10 bar muscle ups 400m run 10

8 / 27 / 24 A. Back Squat 8 – 8 – 4 – 4 – 4 – 2- 2 – 2 – 2 B.

8 / 26 / 24 AMRAP 20 10 – HSPU 10 box jumps 24 / 20 10 cal machine Add 2 reps each round

8 / 23 / 24 A. 3 snatch EMOM building B. Ingrid 10 rounds 3 snatch 135 / 95 3 burpees over the bar

8 / 22 / 24 4 rounds 400m run / 500m row / 400m run / 500m row 12 deadlifts 185 / 125 21 box

8 / 21 / 24 10 rounds each , rest 1 : 1 200m row 5 bench press

8 / 20 / 24 A. 10 min EMOM practice gymnastics pulling 1 – 3 reps EMOM B. amrap 15 100m run 3 bar muscle

8 / 19 / 24 A. Thruster from rack 3 – 3 – 3 2 – 2 – 2 1 – 1 – 1 B.

6 rounds 250m run 10 db snatch 70 / 50 3 wall walk

A. back squat 10 – 10 – 10 5 – 5 – 5 3 – 3 – 3 B. Amrap 9 1 – 2 –

8 / 14 / 24 400m run 40 situps 250m run with ball 25 wall balls 100m farmer carry 35/50 KB / DB 10 cal

8 / 13 / 24 A. 7 sets building 2 push jerk + 1 split Jerk B. amrap 9 10 – 20 – 30 –

8 / 12 / 24 amrap 20 15 cal machine 10 strict pull ups 6 squat cleans 135 / 85

8 / 9 / 24 3 rounds 15 power snatch 95 / 65 50 double unders straight into 3 rounds 15 push jerks 30 situps

8 / 8 / 24 A. front squat from ground emom 5 x 3 reps emom 5 x 2 reps emom x 1 rep B.

8 / 7 / 24 8 x 2 min amrap – rest 2 min 250m run Odd : max cal machine Even : max burpees

8 / 6 / 24 20 min amrap 10 deadlifts 155 / 105 10 box jumps 24 / 20 10 ring dips

8 / 5 / 24 A. 10 x 3 back squats build for 5 sets to 85% back off to 70% and do 5 sets

8 / 2 / 24 3 rounds 400m run 15 thrusters 95 / 65 12 burpees over the bar