171 CrossFit – Mon, Jul 10
Summer is here, and it is time to get jacked and get tan! Our 8-week Oly cycle is here, which means getting the PR board ready for members to celebrate their progress over the next two months!
Our COMPETE program also has some barbell cycling work queued up for July, and FLEX has some heavy hinging on the docket for massive back and gains for athletes that want it.
The temperatures are heating up, and so is the programing. Let's go!We will begin Crossfit Kids class on Tuesday July 11, from 5:00 p.m. to 5:30 p.m on Tuesday and Thursdays. we will move the 4:30 class to 4:00 on those days
Warm-Up
Warm-Up
<p>2 ROUNDS</p><p>100m Run</p><p>10 Arm Haulers</p><p>5/5 Moose Antlers</p><p>10 Scap Push-Ups + 10 Alt. Shoulder Taps</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS</p><p>100m Run</p><p>10 Push-Ups</p><p>10 Barbell Strict Press</p>
Strength – All
Push Jerk (5×5 (60%)*)
<p>*Based off 1RM Clean & Jerk. Stay at 60% across all sets. If no 1RM, complete sets at RPE 6.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 2 of 8 Oly Cycle</p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 13 MINUTES</p><p>200m Run</p><p>4 Shoulder To Overhead (185/135)</p><p>8 Ring Dips</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG BB: (85/60)</p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 13 MINUTES</p><p>200m Run</p><p>4 Shoulder To Overhead (135/95)</p><p>8 Hand Release Push-Ups</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG BB: (60/42.5)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>10 SLOW Arm Haulers</p><p>5 Kang Squats</p><p>1:00 Thoracic Spine Foam Roll</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
