17
Nov

Monday 11/18/19

By: 321go Leave a Comment

CrossFit Inner Loop – ALL CLASSES

Strength

Push Press (1RM)

ON A 15:00 CLOCK…

From the rack – build to a heavy single Push Press you can perform without form breaking down

Be sure to record your weight, we will be using it to base our rep schemes in the coming weeks!

Workout

Upper Cut (3 Rounds for time)

In this workout you will have two, 2-minute windows to complete a round for time at each of 3 intervals (total = 6 rounds). Weights for the push press increase each interval as the number of reps decrease. Score is your fastest time (of the 2 opportunities) for each of the 3 intervals.

Note: Be sure to choose weights and DU scaling options that allow you to complete each round well within the 2 minute window, ideally under 90 seconds/round

WITH A RUNNING CLOCK TO 14:00…

1. On both the 0:00 and 2:00, complete 1 round for time of:

35 Double Unders

15 Push Press (115/75 or scale to a LIGHT weight)

REST from 4:00 to 5:00

2. On both the 5:00 and 7:00, complete 1 round for time of:

35 Double Unders

12 Push Press (135/95 or scale to a MODERATE weight)

REST from 9:00 to 10:00

3. On both the 10:00 and 12:00, complete 1 round for time of:

35 Double Unders

9 Push Press (165/115 or scale to a MODERATE-HEAVY weight)

15
Nov

Saturday 11/16/2019

By: 321go Leave a Comment

CrossFit Inner Loop – ALL CLASSES

WOD

9:30 AM – everyone welcome, no sign-in on Wodify but all participants must buy a ticket ($35) – all proceeds will benefit Stand Up to Cancer.

WOD TO WIN 2019 (No Measure)

In teams of 2 or 3, complete for time:

Around the Building Run*

100 Burpees to Plate

150 Plate Overhead Lunges

200 Plate Ground to Overhead

Around the Building Run*

Runs are done together as a team with a bumper plate, passing between teammates as needed. All other movements are divided as the team desires, one person working at a time.

Specifics:

1) Each team will select a bumper plate (you choose the weight) to use throughout the WOD

2) Come with a partner or we will build teams at the event.

3) There is no RX for this WOD. It is infinitely scalable (weight, reps, distance) and meant to honor those fighting something bigger than a workout.

Suggested 30 minute time cap per team.