171 CrossFit – Sun, Sep 3
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 4 MINUTES</p><p>:30 Cardio Choice 1 (RPE 5/6)</p><p>10 Alt. Hollow Flutter Kicks</p><p>5 Up-Downs</p><p>5 KB Deadlifts</p><p> </p><p>Into…</p><p> </p><p>AMRAP x 4 MINUTES</p><p>Cardio Choice 2 (RPE 5/6)</p><p>10 Alt. Russian Twists</p><p>5 Up-Downs</p><p>5 Russian KB Swings</p>

Workout – All
3 SETS FOR QUALITY
<p>1:30 Cardio Choice</p><p>30 KB Deadlifts (Athlete Choice, Moderate)</p><p>20 Up-Downs</p><p>1:30 Cardio Choice</p><p>30 Alt. Russian Twists</p><p>20 Russian KB Swings</p><p> </p><p>-Rest 1:00 b/t Sets-</p><p> </p><p>(No Measure)</p>

Post-Workout Strength – All
3 SETS
<p>20 KB Upright Rows</p><p>20 KB Pull-Overs*</p><p> </p><p>-Rest As Needed b/t Sets-</p><p> </p><p>*Complete on Wall Ball or Bench.</p><p> </p><p>(No Measure)</p>