Chris Isernio

CROSSFIT SYOSSET/ SATURDAY, APRIL 10TH

REMEMBER, THE GYM IS CLOSED SATURDAY THE 10TH.
IF YOU WOULD LIKE TO COME SEE THE COMPETITION, WE HAVE A GOOD AMOUNT OF MEMBERS COMPETING.
FROM 10AM TILL 8PM WE HAVE PEOPLE GOING.
SO IF YOU WANT TO SEE WHAT IT’S LIKE SHOW UP ANYTIME DURING THE DAY.

ALSO, ALI WILL BE THERE WITH SOME RECOVERY EQUIPMENT FROM RESTORE.
YOU CAN ALSO SEE WHAT’S AVAILABLE AND IF YOU ARE COMPETING FROM THE GYM WILL HAVE FIRST DIBS ON
USING THE EQUIPMENT TO RECOVER.

IF YOU ARE INTERESTED IN RUNNING, NICK IS HOLDING THE TRACK RUN AT 9AM AT SYOSSET H.S.

CROSSFIT SYOSSET/ FRIDAY, APRIL 9TH

THIS SATURDAY IS THE LIFTING COMPETITION, IT’S ALL DAY LONG SO THERE IS NO WORKING OUT AT ALL ON SATURDAY.
IF YOU WANT TO SEE THE COMPETITION, I BELIEVE THAT MOST OF OUR PEOPLE ARE GOING BETWEEN 10AM AND 3PM, SO IF
YOU WANT TO COME DOWN AND CHECK EVERYONE OUT ANY TIME BETWEEN THOSE TIMES IS GOOD.
IF YOU WANT TO TRAIN, NICK IS RUNNING THE TRACK AT 9AM AT SYOSSET H.S.
IF YOU HAVEN’T TRIED NICK’S TRACK CLASS, I WOULD CHECK IT OUT. IT’S A GREAT CLASS AND NICK IS A GREAT COACH.
SO GET YOUR FAT ASSES TO THE TRACK AND MAKE SOME DENTS IN THE ASPHALT!

LIFT:

COMPLETE EACH EXERCISE IN ORDER WITH NO REST:
BENCH PRESS/ 5-8 REPS
DOUBLE DUMBBELL TRICEP KICKBACKS/ 10-12 REPS
BAR DIPS/ TILL FAILURE
PERFORM THIS TRI-SET 5 TIMES TOTAL.

METCON:

FOR TIME WITH A PARTNER:
1 MILE RUN (AROUND THE BLOCK)
200 WALL BALLS 20/14
125 TOES TO BAR
200 BOX JUMPS
1 MILE RUN
***THE RUN IS DONE TOGETHER
***THE WALL BALL, TOES TO BAR AND BOX JUMPS ARE ALTERNATING

CROSSFIT SYOSSET/ THURSDAY, APRIL 8TH



LIFT:

HIP THRUSTERS
5 X 8
EVERY 90 SECONDS/ HEAVY AS FUCK!

METCON:

COMPLETE THE COMPLEX EVERY 5 MINUTES @135/95
DEADLIFT 12 REPS
HANG POWER CLEAN 6 REPS
FRONT SQUAT 6 REPS
PUSH PRESS 3 REPS
ALTERNATING LUNGES 6 REPS TOTAL
BARBELL ROW 3 REPS
USE THE SAME WEIGHT FOR ALL MOVEMENTS
NO REST THROUGH THE COMPLEX




CROSSFIT SYOSSET/ WEDNESDAY, APRIL 7TH

METCON:

FOR TIME:

RUN ONCE AROUND THE BLOCK
THEN RIGHT INTO:
100 SWINGS 55/35
100 SIT UPS
100 PUSH UPS
100 AIR SQUATS
RUN ONCE AROUND THE BLOCK

YOU CANNOT PARTITION THE REPS, ALL 100 HAVE TO BE COMPLETED BEFORE YOU MOVE ON.

CROSSFIT SYOSSET/ TUESDAY, APRIL 6TH

TOMORROW, ON TUESDAY THE 6TH DAY OF THE MONTH OF APRIL THERE WILL BE TWO CLASSES.
6 AM AND 8AM.
I’LL BE DOING A WARM UP AND COOL DOWN FOR EACH OF THE CLASSES. THE WARM UP WILL START AT 6 AND 8AM AND THE COOL DOWN WILL BE
WHEN THE WORKOUT IS COMPLETE.
IF YOU DON’T WANT TO DO THE CLASS, DON’T. IF YOU WANT TO COME IN AT A DIFFERENT TIME, PLEASE DO SO.
BUT, IF YOU WOULD LIKE TO TAKE A CLASS THEN SHOW UP AT THOSE TIMES.
I DON’T CARE IF YOU CAN’T MAKE IT AT THOSE TIMES. I’M JUST LETTING YOU KNOW THAT I WILL BE RUNNING THOSE TWO CLASSES.
DON’T ASK ME ABOUT THE FUTURE OR TELL ME WHAT WE DID IN THE PAST OR TELL ME ABOUT WHAT YOU SAW AT OTHER GYMS.
AGAIN, JUST LETTING YOU KNOW I’M DOING THOSE TWO CLASSES SO IF YOU’RE INTERESTED, I’LL SEE YOU TOMORROW AT THOSE TIMES.

LIFT:

SNATCH
HANG POWER SNATCH
HANG SQUAT SNATCH
OVERHEAD SQUAT
PERFORM 1 REP EACH THROUGH THE WHOLE COMPLEX EVERY 75 SECONDS
7 SETS TOTAL
PERFORM WITH A WEIGHT YOU CAN COMPLETE FULL RANGE OF MOTION FOR ALL THE REPS.

METCON:

EVERY 5 MINUTES (3 SETS)
10 POWER CLEANS (155/105)
20 SHSPU
10 POWER CLEANS (155/105)

CROSSFIT SYOSSET/ FRIDAY, APRIL 2ND

LIFT:

PUSH JERK
8 X 2
2 REP EMOM
INCREASE FOR THE FIRST 3 SETS

METCON:

30-20-10 / 20-15-10 (MEN/WOMEN)
SKI ERG FOR CALORIES
PUSH UPS

REST 2 MIN

100 DOUBLE UNDERS
30 SWINGS @70/55
75 DOUBLE UNDERS
20 SWINGS @70/55
50 DOUBLE UNDERS
10 SWINGS

CROSSFIT SYOSSET/ WEDNESDAY, MARCH 31ST

LIFT:

BACK SQUAT
5 X 8
8 REPS EVERY 90 SECONDS @65-70%

METCON:

3 MIN AMRAP
ROW 500/400 METERS
AS MANY WALL BALLS SHOTS AS POSSIBLE IN THE REST OF THE TIME.
IF IT TAKES YOU 2 MINUTES TO ROW, COMPLETE AS MANY WALL BALLS AS POSSIBLE IN THE LAST MINUTE.

AFTER THE 3 MIN AMRAP
REST 1 MINUTE AND COMPLETE THE 3 MIN AMRAP 5 TIMES

CROSSFIT SYOSSET/ TUESDAY, MARCH 30TH

METCON:

8 MIN AMRAP
DUMBBELL BENCH PRESS 7 REPS
BENT OVER BARBELL ROW 7 REPS

REST 2 MIN

3 ROUNDS

20 DOUBLE UNDERS
20 FLOOR WIPERS
20 BACK EXTENSIONS
20 MED BALL TWISTS
20 KNEES TO ELBOWS
20 CRUNCHES

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