18
Sep

Saturday

By: 321go Leave a Comment

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

FOR TIME (8:00 CAP)

200m Run (EZ)

Into…

3 ROUNDS

5 Push-Up to Pike

10 Bootstrappers

10 Air Squats

Into…

200m Run (Moderate)

Workout

Metcon (AMRAP – Rounds and Reps)

EVERY 4:00 x 5 SETS

300m Run

Then in the remaining time…

AMRAP of:

12 HR Push-Ups

20 Air Squats*

*Option to perform 12 Alt. Pistol Squats

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back and IT Band

(No Measure)

17
Sep

Friday

By: 321go Leave a Comment

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt Groiners + Torso Twist

5 Inch Worms + Push-Up

Into…

3 ROUNDS

3 Snatch Grip Deadlift

3 Snatch Grip Hang High-Pulls

3 Snatch Grip Hang Muscle Snatch

3 Snatch Grip Hang Power Snatch*

*With each rep, lower the start position for the Hang (Hips, Mid-Thigh, Above the Knee)

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex

1 Snatch Deadlift

+

1 Hang Power Snatch

+

1 Power Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

6 Power Snatch (135/95)|(95/65)

6 Bar Muscle-Ups

(Score is Rounds + Reps)