16
Sep

Thursday

By: 321go Leave a Comment

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 PVC Pass Thrus

10/10 Around the World PVC Pass Thrus

10 Tempo Air Squats (3111)

Into…

3 ROUNDS

10 PVC Overhead Squats

10 Alt. Samson Lunges

10 Bootstrappers

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

5 Tempo Overhead Squat (3131) (empty bar)

10 Alt. Cossack Squat

(No Measure)

Workout

Metcon (No Measure)

4 SETS FOR QUALITY

10/10 Bulgarian Split Squats

1:00 Crossbody Hold (:30 each side)*

10 DBL KB/DB Tempo Front Squats (30X1)

1:00 DBL KB/DB Front Rack Hold

-Rest 1:00 b/t Sets-

*For the CB Hold, one arm in KB/DB OH Hold at extension while the other holds in Farmer’s Hold. Switch position at :30 mark.

(No Measure)

15
Sep

Wednesday

By: 321go Leave a Comment

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

2 ROUNDS

10/10 Moose Antlers

10 Bent Over Reverse Plate Flys

Into…

3 ROUNDS

1:00 Row*

10 Push-Up to Pike

12 Alt Box Step-Ups**

*Increasing pace on the Row each round (EZ→ Mod → Hard)

**Start on a lower box, increase height after 1st round

Workout

Metcon (No Measure)

EMOM x 24 MINUTES

Min 1 – 250/200m Row

Min 2 – :50 Ring Dip or Bench Dip

Min 3 – :50 Burpee Box Climb Over (30/24)*

*Both feet need to come to the top of the box before getting to the opposite side

(No Measure)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Doorway Stretch (R)

1:00 Doorway Stretch (L)

1:00 Down Dog

1:00 Seal Pose

(No Measure)