171 CrossFit – Sat, Sep 9
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>:30 Calf Tib Raises </p><p>10 Empty BB Deadlifts </p><p>:30 Single Unders </p><p>10 Alt. BB Elbow Punches </p><p>:30 Single Single Double Under attempts </p><p>10 Air Squats </p><p>:30 Double Unders or SSD attempts</p><p> </p><p>Into…</p><p> </p><p>1-2 ROUNDS (Time Permitting) </p><p>10 Tuck-Ups</p><p>7 Kip Swings </p><p>5 Hang High Pulls </p><p>5 Hang Muscle Cleans </p><p>5 Front Squats</p>
Extended Warm-Up – All
EVERY 2:00 x 3 SETS* (Weight)
<p>1 Hang Power Clean</p><p>+</p><p>1 Hang Squat Clean**</p><p>+</p><p>1 Squat Clean**</p><p> </p><p>-Rest w/ Time Remaining-</p><p> </p><p>*Start Moderate-Light and build to a Moderate+ weight.</p><p>**Option for Deep Hang Power / Power Clean for the Squat movements.</p><p> </p><p>(Score is Weight)</p>
Workout – Performance
“KRYPTONITE” (AMRAP – Reps)
ON A 24:00 RUNNING CLOCK…
150 Double Unders
30 Toes to Bar
20 Hang Power Clean (155/105)
100 Double Unders
25 Toes to Bar
15 Hang Squat Clean (185/135)
75 Double Unders
20 Toes to Bar
10 Power Clean (205/145)
50 Double Unders
15 Toes to Bar
150 Double Unders
30 Toes to Bar
20 Hang Power Clean (155/105)
100 Double Unders
25 Toes to Bar
15 Hang Squat Clean (185/135)
75 Double Unders
20 Toes to Bar
10 Power Clean (205/145)
50 Double Unders
15 Toes to Bar
-Max Squat Cleans (225/155) w/ Time Remaining-
(Score is Total Squat Clean Reps)
KG BB1:(70/47.5)
KG BB2: (85/60)
KG BB3: (93/65)
KG BB4: (100/70)
Workout – Fitness
“KRYPTONITE (FITNESS)” (AMRAP – Reps)
ON A 24:00 RUNNING CLOCK…
200 Single Unders
30 Toes to Something
20 Hang Power Clean (115/75)
150 Single Unders
25 Toes to Something
15 Hang Power Clean (135/95)*
100 Single Unders
20 Toes to Something
10 Power Clean (155/105)
75 Single Unders
15 Toes to Something
200 Single Unders
30 Toes to Something
20 Hang Power Clean (115/75)
150 Single Unders
25 Toes to Something
15 Hang Power Clean (135/95)*
100 Single Unders
20 Toes to Something
10 Power Clean (155/105)
75 Single Unders
15 Toes to Something
-Max Cleans* (185/135) w/ Time Remaining-
*Option for Squat Clean or Low Power Clean.
(Score is Total of Final Clean Reps)
KG BB1: (52.5/35)
KG BB2: (60/42.5)
KG BB3: (70/47.5)
KG BB4: (85/60)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Reps)
<p>ON A 24:00 RUNNING CLOCK…</p><p>200 Double Unders</p><p>50 Toes to Bar</p><p>40 Hang Power Cleans**</p><p>150 Double Unders</p><p>40 Toes to Bar</p><p>30 Hang Squat Clean**</p><p>100 Double Unders</p><p>30 Toes to Bar</p><p>20 Power Cleans**</p><p>50 Double Unders</p><p>20 Toes to Bar</p><p> </p><p>-Max Squat Cleans** w/ Time Remaining-</p><p> </p><p>*P1 works while P2 rests. Split work as needed.</p><p>**Weights are all Athlete Choice. Loading should start Moderate and end Heavy.</p><p> </p><p>(Score is Total Squat Clean Reps)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>10 Elevated Calf Raises*</p><p>10 Tib Raises</p><p>10 Banded Lat Pushdowns</p><p> </p><p>*Pause for :02 in bottom position</p><p> </p><p>(No Measure)</p>
