171 CrossFit – Mon, Jul 17
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>10 Alt. 90-90 Hip Rotations</p><p>10 KB RDLs</p><p>20 Alt. High Knees</p><p>5/5 SLOW Hip Circles</p><p> </p><p>Into…</p><p> </p><p>AMRAP x 6 MINUTES</p><p>100m Run</p><p>3 Slow Air Squats + 3 Fast Air Squats*</p><p>4 Burpee Broad Jumps</p><p>5 PVC Behind the Neck Wide Grip Strict or Push Press</p><p> </p><p>*At 3:00, switch to Goblet Squats. </p>
Strength – Performance
Overhead Squat (4×4*)
<p>*Keep weight Moderate+ across all sets.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 3 of 8 Oly Cycle</p>
Strength – Fitness
Front Squat (4×4*)
<p>Option for High-Bar Back Squat</p><p> </p><p>*Keep weight Moderate-Heavy across all sets.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 3 of 8 Oly Cycle</p>
Workout – Performance
Metcon (Time)
<p>3 ROUNDS FOR TIME</p><p>Distance Run*</p><p>15 KB Deadlifts (70/53)</p><p>30 Russian KB Swings</p><p>15 KB Goblet Squats</p><p> </p><p>*Each round begins with a run. R1 = 600m, R2 = 400m, R3 = 200m.</p><p> </p><p>(Score is Time)</p><p> </p><p>KG KB: (32/24)</p>
Workout – Fitness
Metcon (Time)
<p>3 ROUNDS FOR TIME</p><p>Distance Run*</p><p>15 KB Deadlifts (53/35)</p><p>30 Russian KB Swings</p><p>15 KB Goblet Squats</p><p> </p><p>*Each round begins with a run. R1 = 600m, R2 = 400m, R3 = 200m.</p><p> </p><p>(Score is Time)</p><p> </p><p>KG KB: (24/16)</p>
Optional Cool Down
Metcon
<p>2-3 SETS FOR QUALITY</p><p>5/5 Sciatic Nerve Floss</p><p>5/5 Single Arm KB Upright Rows</p><p>10/10 Single Leg Glute Bridge-Ups</p><p>1:00 Child’s Pose</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
