4
Mar

Friday

By: 321go Leave a Comment

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Row

10 PVC Pass Thrus

10 Alt Groiners

10 Bootstrappers

Into…

3 ROUNDS

5/5 Single Arm DB Strict Press

5/5 Single Arm DB OH Reverse Lunge

Strength

Metcon (Weight)

5 SETS

1 Snatch Deadlift

+

2 Hang Squat Snatch

+

1 Snatch

*Loading stays Moderate (65-70%) across all Sets.

(Score is Weight)

Workout

“SWITCHEROO” (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

20 Alt. DB Snatch (50/35)|(35/20)

20 Single DB Suitcase Lunge*

250/200m Row

*Switch hands after 10 Lunges.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

3
Mar

Thursday

By: 321go Leave a Comment

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

:30 Bike (65-70% Effort)

5/5 Single Arm Ring Rows

5/5 Single Arm Arnold Press

10/10 Single DB Suitcase Romanian Deadlifts

Workout

Metcon (No Measure)

4 SETS FOR QUALITY*

10 Barbell Pendlay Rows

10 Unbroken Push Press

10 Slow Seated Goblet Good Mornings

-Rest as needed b/t Sets-

*Athlete Choice for weight. Heavy for the Rows and PP. Light for the Good Mornings. Adjust weight as needed b/t movements on the same barbell.

(No Measure)

Finisher

Metcon (Calories)

FOR TIME*

40-30-20-10

Russian Twists

*:30 Max Cal Bike Sprint after each set.

(Score is Total Cals)