171 CrossFit – Sat, Sep 2
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>SOLO WARM-UP OPTION </p><p>2 ROUNDS </p><p>200m Run </p><p>8 Walking Lunges </p><p>8 Alt. Box Step-Ups*</p><p>8 Straight Leg Sit-Ups </p><p> </p><p>*Rnd 2 complete to higher box.</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS </p><p>6 Box Jumps </p><p>8 Alt. BB Back Rack Alt. Lunges </p><p>10 Sit-Ups </p><p> </p><p>PARTNER WARM-UP OPTION </p><p>IN TEAMS OF 2…</p><p>2 ROUNDS* </p><p>P1: 200m Run </p><p>P2: AMRAP of 6 Alt. Box Step-Ups + 8 Sit-Ups</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS* </p><p>P1: 200m Run </p><p>P2: AMRAP of 4 Box Jumps + 8 BB Back Rack Alt. Lunges </p><p> </p><p>*Partners work through both sections twice.</p>
Workout – Performance
AMRAP x 25 MINUTES* (AMRAP – Rounds and Reps)
<p>400m Run</p><p>30 Box Jumps (30/24)</p><p>30 Back Rack Lunges (135/95)</p><p>50 Sit-Ups</p><p>200m Run</p><p>15 Box Jumps</p><p>30 Back Rack Alt. Lunges</p><p>25 Sit-Ups</p><p> </p><p>*Each 100m counts as 1 rep. For example, if an athlete finishes 1 round + 30 Box Jumps their score would be 1 Rounds + 34 Reps. </p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG BB: (60/42.5)</p>
Workout – Fitness
AMRAP x 25 MINUTES* (AMRAP – Rounds and Reps)
<p>400m Run</p><p>20 Box Jumps (24/20)</p><p>20 Back Rack Lunges (95/65)</p><p>40 Sit-Ups</p><p>200m Run</p><p>10 Box Jumps</p><p>20 Back Rack Alt. Lunges</p><p>20 Sit-Ups</p><p> </p><p>*Each 100m counts as 1 rep. For example, if an athlete finishes 1 round + 30 Box Jumps their score would be 1 Rounds + 34 Reps.</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG BB: (42.5/30)</p>
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
<p>AMRAP x 25 MINUTES*</p><p>400m Run**</p><p>60 Box Jumps (30/24)</p><p>80 Back Rack Alt. Lunges (Athlete Choice)</p><p>100 Sit-Ups</p><p> </p><p>*P1 works while P2 rests. 400m Run is completed together, all other work is split as needed.</p><p>**Each 100m counts as 1 Rep. </p><p> </p><p>(Score is Rounds + Reps)</p>
Optional Cool Down
EMOM x 9 MINUTES
<p>MIN 1 – :25/:25 Half Pigeon Stretch on Box</p><p>MIN 2 – Lat Prayer Stretch on Box</p><p>MIN 3 – 1:00 Childs Pose</p><p> </p><p>(No Measure)</p>
