171 CrossFit – Thu, Sep 7
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>2 ROUNDS</p><p>100m Jog</p><p>5 Inch Worms</p><p>5/5 SA Supported DB Bent Over Rows</p><p>10 Alt. SDB Around the Worlds</p><p>10 Glute Bridges</p><p> </p><p>into…</p><p> </p><p>2 ROUNDS</p><p>100m Suitcase Carry</p><p>5 Up-Downs</p><p>5/5 SA Upright Rows</p><p>10 SDB Curls</p><p>10 Alt. Lunges</p>
Workout – All
AMRAP x 25 MINUTES
<p>100m DB Suitcase Carry (Athlete Choice, Moderate)*</p><p>10/10 Single Arm Supported DB Rows</p><p>20 DB Glute Bridge-Ups</p><p>100m Run (Easy Pace)</p><p>10 Reps of ‘Lunge-Lunge-Up-Down**</p><p>20 Single DB Curls</p><p>20 Banded Dante Rows or Face Pulls</p><p>100m Run (Easy Pace)</p><p> </p><p>*Switch hands as needed.</p><p>**1 Rep = Lunge (R) + Lunge (L) + Up-Down.</p><p> </p><p>(No Measure)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>5 Up-Dog to Down Dog</p><p>10 Alt. 90-90 Hip Rotations</p><p>15 Banded Ws</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
