dev@biglittlegyms.com

TSCF/TVF/TSBB – The Strip CrossFit Workout (10 Rounds for time) Every 4min for 10 Rounds 15 GHD Sit-ups 15/12 Calorie Row 15 Wall Balls 20/14

TSCF/TVF/TSBB – The Strip CrossFit Workout (10 Rounds for time) Every 4min for 10 Rounds 15 GHD Sit-ups 15/12 Calorie Row 15 Wall Balls 20/14 *Feeling crazy up the weight but keep it unbrokenThese should be short-ish sprints of under two minutes with lots of rest

TSCF/TVF/TSBB – The Strip CrossFit Workout (10 Rounds for time) Every 4min for 10 Rounds 15 GHD Sit-ups 15/12 Calorie Row 15 Wall Balls 25/20These should be short-ish sprints of under two minutes with LOTS of rest

TSCF/TVF/TSBB – The Strip CrossFit Deadlift (3-3-3+/-) 3 Reps at 70% 3 Reps at 80% Max Reps at 90% Shoulder Press (3-3-3+/-) Workout (Time) 75 Box Jumps 24/20 (30″) EMOM 5 DB Push Press 50/35 or HSPU *Time Cap 12min

TSCF/TVF/TSBB – The Strip CrossFit Deadlift (3-3-3+/-) 3 Reps at 70% 3 Reps at 80% Max Reps at 90% Shoulder Press (3-3-3+/-) Workout (Time) 5 Rounds of: 10 Push Press 115/85 (135/95) 30sec Rest 10 Box Jump Overs 24/20 (30″) 30sec Rest

TSCF/TVF/TSBB – The Strip CrossFit Full Week Programming Monday: Bench & Pullups Tuesday: Deadlift & Strict Press Wednesday: Longer Cardio and Stretch Thursday: Olympic Lift Friday: Back Squat Deadlift (3-3-3+/-) 3 Reps at 70% 3 Reps at 80% Max Reps at 90% Shoulder Press (3-3-3+/-) Workout (Time) 5 Rounds of: 10 Push Press 115/85 (135/95)

TSCF/TVF/TSBB – The Strip CrossFit Full Week Programming Monday: Bench & Pullups Tuesday: Deadlift & Strict Press Wednesday: Longer Cardio and Stretch Thursday: Olympic Lift Friday: Back Squat Deadlift (3-3-3+/-) 3 Reps at 70% 3 Reps at 80% Max Reps at 90% Shoulder Press (3-3-3+/-) Workout (Time) 5 Rounds of: 10 Push Press 115/85 (135/95)

TSCF/TVF/TSBB – The Strip CrossFit Full Week Programming Monday: Bench & Pullups Tuesday: Deadlift & Strict Press Wednesday: Longer Cardio and Stretch Thursday: Olympic Lift Friday: Back Squat Deadlift (3-3-3+/-) 3 Reps at 70% 3 Reps at 80% Max Reps at 90% Shoulder Press (3-3-3+/-) Workout (Time) 5 Rounds of: 10 Push Press 135/95 30sec

TSCF/TVF/TSBB – The Strip CrossFit Full Week Programming Monday: Bench & Pullups Tuesday: Deadlift & Strict Press Wednesday: Longer Cardio and Stretch Thursday: Olympic Lift Friday: Back Squat Deadlift (3-3-3+/-) 3 Reps at 70% 3 Reps at 80% Max Reps at 90% Shoulder Press (3-3-3+/-) Workout (AMRAP – Rounds and Reps) 15min AMRAP 10 Push

TSCF/TVF/TSBB – The Strip CrossFit Bench Press (9-9-9) Every 3min starting at roughly 60% Try and finish 3rd set at same weight as last week Superset with Pullups Weighted Pull-ups (9-9-9) No Bands for today, If you have some strict pullups Use Toe assist to finish the sets up to 9! Workout (Time) 50/40 Cal