171 CrossFit – Fri, Sep 1
Moving into September…we will utilize it as a prep month before our final strength cycle(s) of the year starts in October! We will see the Overhead Squat/ Bench Press in our first cycle in Oct, so we will highlight those movements once a week in September to get more exposure. We will also be getting back to working on some heavier pulling from the ground (Deads, Sumo Deads, and Odd Objects) since we didn’t get much of that during the Oly Cycle.
We will also be working the Double Under in skill sessions throughout the month! The goal here is to increase our capacity there and carry those dubs into the 2024 CF Open. The conditioning focus will also start to shift from anaerobic back to aerobic, aka PURE GPP BURNERS. Lastly, we will tackle some fun benchmark retests this month. Buckle up…we are going to be busy this month.
Warm-Up
Warm-Up
<p>EMOM x 10 MINUTES* (:40 ON / :20 OFF)</p><p>MIN 1: Jumping Jack Toe Touches</p><p>MIN 2: Jefferson Curls → Clean Deadlifts</p><p>MIN 3: Scap Push-Up + 2 Alt. Shoulder Taps → Hand Release Push-Up to Pike</p><p>MIN 4: BB Upright Row → Alt. Elbow Punches </p><p>MIN 5: Alt. Groiners → Cat Cows</p><p> </p><p>*Advance to 2nd movement in Round 2</p>
Strength – All
Power Clean (ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 2-Rep Power Clean)
<p>(Score is Weight)</p>
Workout – Performance
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Clean, 135# / 95#
Ring Dips
<p>(Score is Time)</p><p> </p><p>KG BB: (60/42.5)</p>
Workout – Fitness
“ELIZABETH (FITNESS)” (Time)
FOR TIME
21-15-9
Power Cleans (135/95)*
Hand Release Push-Ups
21-15-9
Power Cleans (135/95)*
Hand Release Push-Ups
(Score is Time)
KG BB: (60/42.5)
Optional Cool Down
2-3 SETS FOR QUALITY
<p>1:00 Tricep Smash on Lacrosse Ball or Barbell*</p><p>10 Banded Monster Walks (Right)</p><p>10 Banded Monster Walks (Left)</p><p>20 Banded Glute Bridge-Ups</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>*Place barbell on rack at chest level</p><p> </p><p>(No Measure)</p>
