171 CrossFit – Thu, Jul 20
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>:45 Cardio </p><p>8 Samson Lunges</p><p>8 Scap Pull-Ups</p><p>8 Scap Push-Ups </p><p>8 Slow Deadbugs </p><p> </p><p>Into… </p><p> </p><p>AMRAP x 5 MINUTES </p><p>:45 Cardio</p><p>8 Lateral Step Overs</p><p>8 Banded Lat Pushdown</p><p>8 Banded Face Pull</p><p>16 Slow Alt. Shoulder Taps</p>
Workout – All
Metcon
<p>EMOM x 25 MINUTES</p><p>MIN 1 – :50 Cardio Choice</p><p>MIN 2 – :50 DB Goblet Lateral Alt. Box Step-Overs (24/20)|(Athlete Choice, Moderate)</p><p>MIN 3 – :50 Dips*</p><p>MIN 4 – :50 DB Pull-Over**</p><p>MIN 5 – :50 Static Hold***</p><p> </p><p>*Complete on Rings or Box.</p><p>**Complete on Floor or Wallball.</p><p>***Static Hold Options:</p><p>HS Hold</p><p>Banded Deadbugs</p><p>Dead Hang From Rig</p><p>Plank Hold</p><p> </p><p>(No Measure)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>10 Alt. Bird Dogs</p><p>10 Cat/Cows</p><p>:30 Down Dog</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
