171 CrossFit – Wed, Jul 5
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>5 Lunge-Lunge Squats (1 Rep = 1 Lunge (R) + 1 Lunge (L) + 1 Air Squat)</p><p>10 Banded Pass Throughs</p><p>10 Banded Ws</p><p>10 Banded Overhead Squats*</p><p> </p><p>*Step on the band with feet in a squat stance. Begin with band overhead, arms locked out and elbow pits forward. Squat down and up while actively pressing into the band, keeping tension. </p><p> </p><p>Into…</p><p> </p><p>1-2 ROUNDS (Time Permitting)</p><p>5/5 KB Suitcase Deadlift + 5 KB Lateral Side Bends*</p><p>5/5 Single Arm KB Russian Swing</p><p>10 Alt. KB Goblet Lunges </p><p>5 PVC Hang Power Snatches</p><p>5 PVC Behind the Neck Push Jerks</p><p> </p><p>*Perform 5 KB Suitcase Deadlifts. After the 5th rep, perform 5 Lateral Side Bends.</p>
Strength – Performance
Overhead Squat (4×6*)
<p>*Keep weight Moderate across all sets.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 1 of 8 Oly Cycle</p>
Strength – Fitness
Front Squat (4×6)
<p>Option for High-Bar Back Squat</p><p> </p><p>*Keep weight Moderate across all sets.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 1 of 8 Oly Cycle</p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 15 MINUTES</p><p>100m KB Suitcase Carry (53/35)*</p><p>15 Russian KB Swings</p><p>20 Back Rack Alt. Lunges (115/75)</p><p> </p><p>*50m w/ KB in Right Hand, 50m w/ KB in Left Hand.</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG KB: (24/16)</p><p>KG BB: (52.5/35)</p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 15 MINUTES</p><p>100m KB Suitcase Carry (35/20)*</p><p>15 Russian KB Swings</p><p>20 Back Rack Alt. Lunges (75/55)</p><p> </p><p>*50m w/ KB in Right Hand, 50m w/ KB in Left Hand.</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG KB: (16/12)</p><p>KG BB: (35/25)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>10 Alt. Wrist Circles*</p><p>10 KB Upright Rows</p><p>5/5 Half Kneeling KB Weight Shift**</p><p> </p><p>*Can be done from a table top or plank position.</p><p>**One knee is back and down. The other leg is up w/foot on the ground. The foot should be pointed out to the side. Hold the KB in front of the body, keeping an upright torso. Slowly shift towards the front foot, making sure the knee tracks in line with the toe. Hold for a few seconds then shift back.</p><p> </p><p>(No Measure)</p>