171 CrossFit – Sun, Jul 16
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>:45 Cardio Choice 1 RPE 4/5</p><p>5 Inchworms + Down Dog</p><p>10 Alt. Cossack Squat</p><p>5/5 Shoulder CARs*</p><p>10 Alt. Deadbug</p><p> </p><p>Into…</p><p> </p><p>2-3 ROUNDS</p><p>:45 Cardio Choice 2 RPE 4/5</p><p>10 Single DB Crush Curl</p><p>10 Alt. DB Halo</p><p>10 Single DB Floor Press</p><p>10 Wtd Sit-Ups</p><p> </p><p>*Keeping the arm straight with palm facing in, raise the arm overhead. Once you reach the top, your palm faces out as you bring the arm behind while keeping it in line with your torso circling back to the starting position.</p>
Workout – All
Metcon
<p>AMRAP x 30 MINUTES</p><p>40/30 Cal Cardio Choice</p><p>30 Sit-Ups</p><p>20 Alt. DB Curls (Athlete Choice, Mod)*</p><p>20/15 Cal Cardio Choice</p><p>15 Sit-Ups</p><p>15 DB Floor Press</p><p> </p><p>*Any variety for 20 DB reps (10 each arm) or 10-15 single object curls (ez bar, barbell, etc.)</p><p> </p><p>(No Measure)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>5 As + Ts + Ys* w/LIGHT Weight</p><p>10/10 Single Leg Glute Bridge-Ups</p><p>1:00 Rebound Pose</p><p> </p><p>*1 Rep = A + T + Y</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
