CrossFit Inner Loop – ALL CLASSES
Strength
Every 90 seconds, for 10 total sets (15 minutes):
First 5 sets: 3 reps Push Press (all sets @ same weight)
Last 5 sets: 1 rep Push Jerk (ascending)
Push Press (5 x 3, same weight)
Choose a moderately heavy weight you can use for all sets with great form
Push Jerk (5 x 1, ascending)
Try to start at weight used for last set of push press (or heavier) – ascend to heavy single
Conditioning
No cap, allow ~15-20′
Good Life (Time)
For Time (18′ CAP – 14′ CHALLENGE):
800m Run, then
3 Rounds of:
15 Shoulder to Overhead (115/75)
15 Box Jumps (24/20)
then, 800m Run
*or scale to a weight you can do mostly or all unbroken
Cool-Down
Keep boxes out – Glute Stretch (Pigeon) on box – 90 sec/side
(If time) Couch Stretch – 2 mins/side