171 CrossFit – Fri, Sep 8
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>25’ Bear Crawl</p><p>6 Inch Worms + Push-Up</p><p>6 Tuck-Ups </p><p>6 Jefferson Curls </p><p> </p><p>Into…</p><p> </p><p>AMRAP x 4 MINUTES </p><p>6 Slam Ball Deadlifts</p><p>6 Slam Ball Curl to Press</p><p>6 Push-Up to Pike</p><p>:30 Static Hold</p>
Strength – All
Bench Press (3×8*)
<p>*Build to a Moderate+ weight and stay at that weight across all sets. If you benched last week for the 10s, try to go heavier this week.</p><p> </p><p>(Score is Weight)</p>
Workout – Performance
EMOM x 15 MINUTES
<p>MIN 1 – 1 Wall Walk + 15 Slam Balls (30/20)</p><p>MIN 2 – 1 Wall Walk + 10 Hand Release Push-Ups</p><p>MIN 3 – :45 Static Hold*</p><p> </p><p>*Static Hold Options:</p><p>Plank</p><p>Hollow/Tuck</p><p>Dead/Active Hang</p><p> </p><p>(No Measure)</p>
Workout – Fitness
EMOM x 15 MINUTES
<p>MIN 1 – 1 Half Wall Walk + 12 Slam Balls (20/10)</p><p>MIN 2 – 1 Half Wall Walk + 8 Push-Ups</p><p>MIN 3 – :45 Static Hold*</p><p> </p><p>*Static Hold Options:</p><p>Plank</p><p>Hollow/ Tuck</p><p>Dead/Active Hang</p><p> </p><p>(No Measure)</p>
Optional Cool Down
EMOM x 9 MINUTES
<p>MIN 1 – :25/:25 Standing Wall Shoulder CARs*</p><p>MIN 2 – :50 Cat/Cow</p><p>MIN 3 – :50 Child’s Pose</p><p> </p><p>*Standing w/shoulder next to wall, slowly rotate straight arm forward, up, around, and behind then back to starting position.</p><p> </p><p>(No Measure)</p>
