Hybrid Athletics - Stamford, CT Crossfit Gym
Workout
of the
day

Push press – heavy set of 3…. “Insomnia” 100 double unders 21-15-9 shoulder to oh, ttb, 100 du

Strength- 15 minutes to build up to a heavy squat clean double “Blackhawks” 2 heavy squat cleans, 4 hspu(hand release option, 6 CTB pull-ups x 12 min amrap.

Strength- 15 minutes to build up to a heavy squat clean double

Cafe silvium 5 rounds 200m sandbag run 5 stones 40double unders

Workout above

Cafe

Cafe silvium

Strength- Strict Press – 5-5-4-4-3-3 

“The Roost” 
150 DUs
21-15-9 Shoulder to OH, Burpee Bar Hops 
75 Sit Ups 

“B_CO”
Strength – 5×3 Pause Squats (3 second hold in bottom) 

“B_CO”
15 Minute AMRAP
2 Stone to shoulder (or other odd object), 10 Back Rack Lunges, 
** on minutes, 0,3,6,9 and 12 complete 30 DUs 
*** Scale DU appropriately

15.2

OPEN WORKOUT 15.2
Every 3 minutes for as long as possible complete:

RX
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

From 0:00-3:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups*

From 3:00-6:00
2 rounds of:
12 overhead squats (65 / 45 lb.)
12 chin-over-bar pull-ups*

From 6:00-9:00
2 rounds of:
14 overhead squats (65 / 45 lb.)
14 chin-over-bar pull-ups*

Etc., following same pattern until you fail to complete both rounds
*Masters Women 55+ do jumping chest-to-bar pull-ups

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

From 0:00-3:00
2 rounds of:
6 overhead squats (45 / 35 lb.)
6 jumping chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (45 / 35 lb.)
8 jumping chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (45 / 35 lb.)
10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Thursday Evening Hours

Hybrid will be open for a 5:30pm and Open Hours (6:30-7:30pm) on Thursday Evening.  There is NO 4:30pm class.

See you at the gym.  Drive safe!

Schedule Update

We will be closed for the 9:15 and 10:15 classes due to the weather. Please check back regarding updates for this evening. 

Thanks.