171 CrossFit – Mon, Sep 4
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>1 ROUND</p><p>10 Alt. 90-90 Hip Rotations</p><p>5/5 Half Kneeling Hip Openers*</p><p>5/5 Moose Antlers</p><p>5 Up Dog to Down Dog</p><p> </p><p>*One knee on the ground w/the other knee up and foot planted pointed laterally. Slowly rock towards the leg that is out to the side, keeping the heel down; then rock back to neutral. Keep an upright torso. </p><p> </p><p>Into….</p><p> </p><p>2 ROUNDS</p><p>:20 Fast Air Squats + :40 Slow Air Squats</p><p>:20 PVC Strict Press + :40 Slow Strict Press (2nd round w/empty barbell)</p><p>:20 Push-Ups + :40 Plank Hold</p>
Strength – All
Thruster (ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Thruster)
Build to a Moderate-Heavy 3-Rep Thruster)
<p>(Score is Weight)<br /> </p>
Workout – Performance
Kalsu (Time)
For Time:
100 Thrusters, 135# / 95#
100 Thrusters, 135# / 95#
*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
<p>(Score is Time)</p><p> </p><p>KG BB: (60/42.5)</p>
Workout – Fitness
“KALSU (FITNESS)” (Time)
FOR TIME*
100 Thrusters (Athlete Choice)
100 Thrusters (Athlete Choice)
*At the top of each minute, including 0:00, complete 3 Burpees. Reduce reps/load as needed to finish in 20:00 or less. Suggested weight (115/75) or (95/65).
(Score is Time)
Optional Cool Down
ON A 5:00 RUNNING CLOCK…
<p>Empty Barbell Quad Smash or Foam Roll*</p><p> </p><p>*Focus on Quads / Mid-Upper Back / Lats</p><p> </p><p>(No Measure)</p>
