CrossFit Inner Loop – ALL CLASSES

Strength

Clean and Jerk (3RM)

ON A 20:00 RUNNING CLOCK…

Build to 3RM Clean & Jerk*

(Score is Load)

Workout

Grace Paced (AMRAP – Reps)

AMRAP x 7 MINUTES*

Clean & Jerks (135/95)

*Every minute including 3,2,1 go…perform 15 Air Squats

(Score is Reps)

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

TABATA WARM-UP…Grab a plate, and a mat:

4 SETS x 4 STATIONS (:20 on / :10 off)

-Rotate between each movement in each set

MOVT 1- Plate G2O

MOVT 2- Plate Strict Press

MOVT 3- Plate Windmill*

MOVT 4- Plate Sit-Ups (press plate to OH position at top of sit-up)

*Plate Windmill: Stand with feet under the hips- Keeping the elbows at 90 degrees, rotate the plate around the head clockwise, then reverse and rotate the plate around the head counter clockwise.

Skill

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

Practice HS Walking Skill*

*Different Drills Depending on Level…

Intro – Box Walk

Intermediate – Spotted Walk

Advanced – Hand Walking & Turn-Arounds

(No Measure)

Workout

Metcon (5 Rounds for reps)

5 SETS FOR MAX REPS

1:00 Back Rack Lunges (95/65)|(65/45)

1:00 Box Jump Over (24/20)

1:00 Hang Power Clean

1:00 Sit-Ups

-1:00 Rest b/t Sets-

(Score is Reps for Each Set)