171 CrossFit – Thu, Jul 13
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>30 Single Unders</p><p>10/10 Split Squats</p><p>5 Hang Muscle Clean</p><p>10 Elbow Punches</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS</p><p>:30 Jump Rope Practice*</p><p>3 Hang Power Clean</p><p>6 Alt. Lunges + 6 Squats**</p><p> </p><p>*RD1: Perform Single + Single + High Jump; RD2: Perform Single + Single + Double Under</p><p>**RD1 Perform bodyweight; RD2: Perform Front Rack Lunge (Option to perform the squats with from Back Rack)</p>
Strength – All
Front Squat (4×6*)
<p>*Option to do High-Bar Back Squat</p><p> </p><p>Keep weight Moderate across all sets.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 2 of 8 Oly Cycle</p>
Workout – Performance
Metcon (Time)
<p>4 SETS</p><p>10-8-6</p><p>Front Rack Alt. Lunges (115/75)</p><p>50-40-30</p><p>Double Unders</p><p> </p><p>-Rest 2:00 b/t Sets-</p><p> </p><p>(Score is Slowest Set)</p><p> </p><p>KG BB: (52.5/35)</p>
Workout – Fitness
Metcon (Time)
<p>4 SETS</p><p>9-7-5</p><p>Front Rack Alt. Lunges (75/55)</p><p>60-50-40</p><p>Single Unders</p><p> </p><p>-Rest 2:00 b/t Sets-</p><p> </p><p>(Score is Slowest Set)</p><p> </p><p>KG BB: (35/25)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>5/5 Elevated Calf Raises w/:02 pause in bottom</p><p>1:00/1:00 Calf Smash</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
