171 CrossFit – Tue, Jul 18
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>GENERAL WARM-UP</p><p>2 ROUNDS</p><p>:30 Bike</p><p>10 Alt Lunges</p><p>10 Alt. V-Ups</p><p>10 Scap Pull-Ups</p><p> </p><p>into…</p><p>SPECIFIC WARM-UP</p><p>2 ROUNDS</p><p>3 Hang Muscle Clean*</p><p>6 Front Rack Lunges</p><p>6 Up-Downs</p><p>6 Kip Swings**</p><p> </p><p>*2nd Round perform Hang Power Clean</p><p>**2nd Round perform Ring Rows</p>
Skill – Performance
Metcon
<p>EMOM x 5 MINUTES</p><p>1 Ring Muscle-Ups</p><p>+</p><p>1-3 Ring Dips</p><p> </p><p>(No Measure)</p><p> </p><p>Week 3 of 9 Gymnastics Cycle</p>
Skill – Fitness
Metcon
<p>EMOM x 5 MINUTES*</p><p>1 Strict Pull-Up</p><p>+</p><p>2 Kipping Pull-Ups</p><p> </p><p>(No Measure)</p><p> </p><p>*Option to perform on rings.</p><p> </p><p>Week 3 of 9 Gymnastics Cycle</p>
Workout – Performance
Metcon (AMRAP – Reps)
<p>EVERY 4:00 x 4 SETS</p><p>20/15 Cal Bike</p><p>15 Toes to Bar</p><p>10 Front Rack Alt. Lunges (135/95)</p><p>Max Ring Muscle-Ups in Time Remaining…</p><p> </p><p>-Rest 1:30 b/t Sets-</p><p> </p><p>(Score is Total Reps of Muscle-Ups)</p><p> </p><p>KG BB: (60/42.5)</p>
Workout – Fitness
Metcon (AMRAP – Reps)
<p>EVERY 4:00 x 4 SETS</p><p>15/12 Cal Bike</p><p>15 V-Ups</p><p>10 Front Rack Alt. Lunges (95/65)</p><p>Max Up-Down Pull-Ups in Time Remaining…</p><p> </p><p>-Rest 1:30 b/t Sets-</p><p> </p><p>(Score is Total Reps of Up-Down Pull-Ups)</p><p> </p><p>KG BB: (42.5/30)</p>
Optional Cool Down
Metcon
<p>EMOM x 9 MINUTES</p><p>MIN 1 – 10/10 Seated Single Leg Lifts</p><p>MIN 2 – :25 Tricep Smash + :25 Lat Stretch*</p><p>MIN 3 – :45 EZ Bike (Nasal Only Breathing)</p><p> </p><p>*Place bar on rack at chest level.</p><p> </p><p>(No Measure)</p>
