171 CrossFit – Wed, Jul 12
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!
Warm-Up
Warm-Up
<p>2 ROUNDS</p><p>5 Good Mornings</p><p>5 Scap Pull-Ups + 5 Kip Swings</p><p>5 Tuck-Up + V-Up*</p><p>15 Banded Lat Pushdowns</p><p> </p><p>*1 Rep = 1 Tuck-Up + 1 V-Up</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS</p><p>5 DBL KB Deadlifts</p><p>10 Alt. Wrist Push-Ups*</p><p>5 Dynamic (bigger) Kip Swings</p><p>10 Seated Banded Lat Pulldowns</p><p> </p><p>*In tabletop position, start with both hands in a fist on the ground. Slowly move one hand down so the palm is facing up. Then return to a fist and alternate.</p>
Strength – Performance
Metcon (AMRAP – Reps)
<p>EMOM x 8 MINUTES</p><p>Chest to Bars*</p><p> </p><p>*Rep Options:</p><p>ADV: 5-7</p><p>INT: 3-5</p><p>BEG: 1-3</p><p> </p><p>(Score is Total Reps)</p><p> </p><p>Week 2 of 9 Gymnastics Cycle</p>
Strength – Fitness
Metcon (AMRAP – Reps)
<p>EMOM x 8 MINUTES</p><p>Pull-Ups*</p><p> </p><p>*Rep Options:</p><p>ADV: 5-7</p><p>INT: 3-5</p><p>BEG: 1-3</p><p> </p><p>(Score is Total Reps)</p><p> </p><p>Week 2 of 9 Gymnastics Cycle</p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p>EMOM x 18 MINUTES</p><p>MIN 1 – AMRAP of…2 Chest to Bars + 3 Toes to Bar + 4 Up-Downs*</p><p>MIN 2 – 1:00 KB Farmers Hold (Athlete Choice, AHAP)</p><p>MIN 3 – Rest**</p><p> </p><p>*Pick up where you left off.</p><p>**Option for EZ Cardio</p><p> </p><p>(Score is Rounds + Reps)</p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p>EMOM x 18 MINUTES</p><p>MIN 1 – AMRAP of…2 Pull-Ups + 3 Knees to Chest + 4 Up-Downs*</p><p>MIN 2 – 1:00 KB Farmers Hold (Athlete Choice, Mod-Heavy)</p><p>MIN 3 – Rest**</p><p> </p><p>*Pick up where you left off.</p><p>**Option for EZ Cardio</p><p> </p><p>(Score is Rounds + Reps)</p>
Optional Cool Down
Metcon
<p>EMOM x 8 MINUTES</p><p>MIN 1 – :45 Foam Roll Lats and/or Hamstrings</p><p>MIN 2 – 10/10 Seated Single Leg Lifts</p><p> </p><p>(No Measure)</p>
