171 CrossFit – Wed, Sep 6
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>EMOM x 8 MINUTES (:40 WORK / :20 OFF)</p><p>MIN 1 – Bike (Increasing Speed)</p><p>MIN 2 -Tempo Deadlifts</p><p>MIN 3- Good Mornings / Glute Bridge-Ups</p><p>MIN 4 – Inchworm + Shoulder Taps / Push-Up to Pike</p>
Extended Warm-Up – All
EMOM x 9 MINUTES
<p>MIN 1 – 5 ‘Library’ Deadlifts*</p><p>MIN 2 – 3-5 Pressing Reps**</p><p>MIN 3 – :45 EZ Bike</p><p> </p><p>*Build to workout weight.</p><p>**Pressing Options…</p><p>(Hand Release) Push-Ups</p><p>DB Push Press</p><p>(Strict) Handstand Push-Ups</p><p> </p><p>(No Measure)</p>
Workout – Performance
FOR TIME (Time)
<p>50/40 Cal Bike</p><p> </p><p>-Immediately Into-</p><p> </p><p>10 ROUNDS</p><p>5 Handstand Push-Up</p><p>5 Deadlifts (225/155)*</p><p> </p><p>-Immediately Into-</p><p> </p><p>50/40 Cal Bike</p><p> </p><p>(Score is Time)</p><p> </p><p>*Option to bump weight up to 255/175</p><p> </p><p>KG BB: (100/70)</p>
Workout – Fitness
FOR TIME (Time)
<p>40/30 Cal Bike</p><p> </p><p>-Immediately Into-</p><p> </p><p>10 ROUNDS</p><p>5 DB Push Press (Athlete Choice)</p><p>5 Deadlifts (155/105)*</p><p> </p><p>-Immediately Into-</p><p> </p><p>40/30 Cal Bike</p><p> </p><p>(Score is Time)</p><p> </p><p>*Option to bump weight up to 185/135</p><p> </p><p>KG BB: (70/47.5)</p>
Optional Cool Down
EMOM x 9 MINUTES
<p>MIN 1 – 5/5 Sciatic Nerve Floss</p><p>MIN 2 – 5/5 Half Kneeling KB Bottoms Up Single Arm Press</p><p>MIN 3 – :45 EZ Bike</p><p> </p><p>(No Measure)</p>
