171 CrossFit – Sat, Jul 15
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 SETS x :30 MAX REPS* (RPE 6)</p><p>MOVT 1: Air / Bootstrap Squats</p><p>MOVT 2: Good Mornings (BB Opt.)</p><p>MOVT 3: Step-Ups</p><p>MOVT 4: Scap Push-Ups</p><p>MOVT 5: Row </p><p> </p><p>-1:00 Rest b/t Part 1 and Part 2-</p><p> </p><p>2 SETS x :30 MAX REPS* (RPE 8)</p><p>MOVT 1: MB Thrusters </p><p>MOVT 2: BB Sumo Deadlifts </p><p>MOVT 3: Box Jumps</p><p>MOVT 4: BB Strict Press</p><p>MOVT 5: Row</p><p> </p><p>*Flow from one movement to the next. If needed, take 10s to transition.</p>
Workout – Performance
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
<p>(Score is Reps)</p><p> </p><p>KG WB: (9/6)</p><p>KG BB: (35/25) </p>
Workout – Fitness
“FIGHT GONE BAD (FITNESS)” (AMRAP – Reps)
3 ROUNDS FOR MAX REPS
1:00 – Wall Balls (14/10)
1:00 – KB Sumo Deadlift (53/35)
1:00 – Box Jumps (20)
1:00 – Burpees
1:00 – Cal Row
1:00 – Rest
1:00 – Wall Balls (14/10)
1:00 – KB Sumo Deadlift (53/35)
1:00 – Box Jumps (20)
1:00 – Burpees
1:00 – Cal Row
1:00 – Rest
(Score is Total Reps)
KG WB: (6/5)
KG KB: (24/16)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
<p>AMRAP x 17 MINUTES*</p><p>20-40-60-an so on…</p><p>Wall Balls (20/14)</p><p>Sumo Deadlift High Pull (75/55)</p><p>Box Jump (20)</p><p>Push Press</p><p>Cal Row**</p><p> </p><p>*P1 works while P2 rests. Split reps as needed.</p><p>**Alt. Cals 15-30-50.</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG WB: (9/6)</p><p>KG BB: (35/25)</p>
Optional Finisher
3 SETS
<p>12 Rower Hamstring Curls</p><p>10 Rower Pike-Ups</p><p> </p><p>-Rest As Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
