171 CrossFit – Sun, Sep 10
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>AMRAP x 5 MINUTES</p><p>100m Run</p><p>10 Scap Push-Ups</p><p>10 Alt. Shoulder Taps</p><p>5/5 Single Arm Ring Row</p><p> </p><p>Into…</p><p> </p><p>AMRAP x 5 MINUTES</p><p>150m/100m Row</p><p>5 Tempo Barbell Strict Press (:03 descent)</p><p>10 Scap Pull-Ups</p><p>10 Ring Rows</p>
Workout – All
Metcon (AMRAP – Reps)
<p>EMOM x 12 MINUTES</p><p>MIN 1 – 200m Run</p><p>MIN 2 – :45 Max Rep Strict Pull-Ups*</p><p> </p><p>-Rest 2:00 b/t P1 & P2-</p><p> </p><p>EMOM x 12 MINUTES</p><p>MIN 1 – 15/12 Cal Row</p><p>MIN 2 – :45 Max Rep Strict Press (65/45)</p><p> </p><p>*Option for Banded Strict Pull-Ups</p><p> </p><p>(Score is Total Reps of Strict Pull-Ups & Strict Press)</p><p> </p><p>KG BB: (30/20)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>5 As + Ts + Ys</p><p>10 Alt. Deadbugs</p><p>10 Alt. Bird Dogs</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
