171 CrossFit – Sun, Jul 2
We will only have 1 class at 9:00 a.m. on Tuesday July 4th. We want to wish everyone a very happy and safe 4th of July Holiday. 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>AMRAP x 5 MINUTES</p><p>5 Wrist Extension Leans*</p><p>5 Wrist Flexion Leans** </p><p>10 Scap Push-Ups</p><p>5/5 Box Step-Ups</p><p>:20 Dead Hang</p><p> </p><p>*Palms face down on the floor with elbows extended. Lean in to stretch the wrist/forearm, then ease back.</p><p>**Back of the hands on the floor with elbows extended. Lean back to stretch the wrist/forearm, then ease out.</p><p> </p><p>Into…</p><p> </p><p>AMRAP x 5 MINUTES</p><p>100m Run</p><p>10 Alt. Shoulder Taps</p><p>5 Push-Ups</p><p>10 Box Jumps</p>
Workout – Performance
Metcon (Time)
<p>FOR TIME*</p><p>200m DB Farmer Carry (50/35)</p><p>20 Hand Release Push-Ups</p><p>200m Run</p><p>20 Box Jump Overs (24/20)</p><p>400m DB Farmer Carry</p><p>40 Hand Release Push-Ups</p><p>400m Run</p><p>40 Box Jump Overs</p><p> </p><p>*Weight Vest Optional.</p><p> </p><p>(Score is Time)</p><p> </p><p>KG DB: (22.5/15)</p>
Workout – Fitness
Metcon (Time)
<p>FOR TIME</p><p>200m DB Farmer Carry (35/20)</p><p>20 Push-Ups</p><p>200m Run</p><p>20 Box Jump Overs (20)</p><p>400m DB Farmer Carry</p><p>40 Push-Ups</p><p>400m Run</p><p>40 Box Jump Overs (20)</p><p> </p><p>(Score is Time)</p><p> </p><p>KG DB: (15/10)</p>
Cool Down
Metcon
<p>FOR RECOVERY</p><p>8:00 of Yoga Flow…</p><p> </p><p>Suggested Flow:</p><p>1:00 Pigeon (R)</p><p>1:00 Dragon (R)</p><p>1:00 Pigeon (L)</p><p>1:00 Dragon (L)</p><p>1:00 Frog Stretch</p><p>1:00 Child’s Pose</p><p>2:00 Rebound</p><p> </p><p>(No Measure)</p>
