171 CrossFit – Tue, Sep 5
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>GENERAL WARM-UP</p><p>2 ROUNDS</p><p>10 Toe Touch Jumping Jacks</p><p>10 Banded Pull-Aparts</p><p>10 Lunge and Twists</p><p>5 Tempo Ring Rows (30X1)</p><p> </p><p>Into…</p><p> </p><p>SPECIFIC WARM-UP</p><p>2 ROUNDS</p><p>100m Run</p><p>5/5 Lateral Step Ups</p><p>20 Crunches</p><p>10 Scap Pull-Ups</p>
Skill – All
Metcon
<p>EMOM x 5 MINUTES</p><p>1 Dynamic Kip Swing or Kip Swing</p><p>+</p><p>1 Pull-Up or 1/2 Pull-Up</p><p>+</p><p>2 Chest to Bar Pull-Ups or Pull-Up</p><p> </p><p>(No Measure)</p>
Workout – Performance
EVERY 6:00 x 3 SETS (AMRAP – Reps)
<p>600m Run</p><p>20 Box Step Overs (24/20)</p><p>20 Chest to Bars</p><p>-Max Sit-Ups w/ Time Remaining-</p><p> </p><p>-Rest 2:00 b/t Sets-</p><p> </p><p>(Score is Total Reps of Sit-Ups)</p>
Workout – Fitness
EVERY 6:00 x 3 SETS (AMRAP – Reps)
<p>600m Run</p><p>20 Box Step Overs (20)</p><p>20 Pull-Ups*</p><p>-Max Sit-Ups w/ Time Remaining-</p><p> </p><p>*Option for Jumping Pull-Ups or Ring Rows.</p><p> </p><p>-Rest 2:00 b/t Sets-</p><p> </p><p>(Score is Total Reps of Sit-Ups)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>:30 Prayer Stretch on Box</p><p>10 Alt. Wrist Push-Ups*</p><p>:30/:30 Half Pigeon Stretch on Box</p><p> </p><p>*In a table top position, start with both hands in fists on the ground. Slowly unroll one hand so back of the hand is on the ground, with palms up. Roll back into a fist and switch sides.</p><p> </p><p>-Rest as Needed b/t Set-</p><p> </p><p>(No Measure)</p>
