171 CrossFit – Sat, Jul 8
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!We will begin Crossfit Kids class on Tuesday July 11, from 5:00 p.m. to 5:30 p.m on Tuesday and Thursdays. we will move the 4:30 class to 4:00 on those days
Warm-Up
Warm-Up
<p>1 ROUND</p><p>:30 Bike (RPE 6)</p><p>20 Single Unders</p><p>8 Plank to Pikes</p><p>8 Single Ring Ring Rows </p><p> </p><p>Into…</p><p> </p><p>1 ROUND</p><p>:30 Bike (RPE 8)</p><p>10 Single-Single-Double Unders</p><p>8 Up-Downs </p><p>8 Ring Rows</p><p> </p><p>Into…</p><p> </p><p>1 ROUND</p><p>20/15 // 15/12 Cal Bike (1:00 Cap)</p><p>20 Double Unders</p><p>8 Up-Downs to Target</p><p>8 Jumping Pull-Ups or Ring Rows</p>
Strength – Performance
Metcon (AMRAP – Reps)
<p>EMOM x 10 MINUTES</p><p>3-5 Strict Pull-Ups</p><p> </p><p>(Score is Total Reps)</p><p> </p><p>Week 1 of 9 Gymnastics Cycle</p>
Strength – Fitness
Metcon (AMRAP – Reps)
<p>EMOM x 10 MINUTES</p><p>2-3 Banded Strict Pull-Ups</p><p> </p><p>(Score is Total Reps)</p><p> </p><p>Week 1 of 9 Gymnastics Cycle</p>
Workout – Performance
Metcon (AMRAP – Reps)
<p>EVERY 3:00 x 5 SETS</p><p>20/15 Cal Bike*</p><p>50 Double Unders</p><p>Max Up-Down Pull-Ups in Time Remaining…</p><p> </p><p>*Max 1:00 Cap on the Bike.</p><p> </p><p>-Rest 1:30 b/t Sets-</p><p> </p><p>(Score is Max Up-Down Pull-Ups)</p>
Workout – Fitness
Metcon (AMRAP – Reps)
<p>EVERY 3:00 x 5 SETS</p><p>15/12 Cal Bike*</p><p>75 Single Unders</p><p>Max Up-Down Pull-Ups in Time Remaining</p><p> </p><p>*Max 1:00 Cap on the Bike.</p><p> </p><p>-Rest 1:30 b/t Sets-</p><p> </p><p>(Score is Max Up-Down Pull-Ups)</p>
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 21 MINUTES*</p><p>40/35 Cal Bike</p><p>100 Double Unders</p><p>20 Up-Down Pull-Ups</p><p> </p><p>*Split work as needed. P1 works while P2 rests.</p><p> </p><p>(Score is Rounds + Reps)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>1:00 Childs Pose Lat/Prayer Stretch</p><p>1:00 KB or Lacrosse Ball Calf Smash</p><p>1:00 EZ Bike*</p><p> </p><p>*Nasal Only Breathing</p><p> </p><p>(No Measure)</p>
