4
Apr

Sunday

By: 321go Leave a Comment

CrossFit Inner Loop – HOME WOD

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Groiners

10 Bootstrappers

10 Pike to Push -Up

10 Deadbugs

Into…

2 ROUNDS

5/5 SA DB Thrusters

5/5 SA DB Deadlift

10 Up Downs

10 V-Ups or Tuck Ups

Workout

Metcon (No Measure)

EMOM x 5 MINUTES

MIN 1 – 10 Wall Balls or Single DB Thrusters*

*Every minute, increase reps by 5…if fail, stick with final number

(…15-20-25-30)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 4 DB Up-Downs*

*Every minute, increase reps by 4…if fail, stick with final number

(…8-12-16-20)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 10 V-Ups or Tuck-Ups*

*Every minute, increase reps by 5…if fail, stick with final number

(…15-20-25-30)

(No Measure)

Workout – HOME

Metcon (No Measure)

EMOM x 5 MINUTES

MIN 1 – 15 Backpack Thrusters

*Every minute, increase reps by 5…if fail, stick with final number

(…20-25-30-35)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 4 Backpack Up-Downs*

*Every minute, increase reps by 4…if fail, stick with final number

(…8-12-16-20)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 10 V-Ups or Tuck-Ups*

*Every minute, increase reps by 5…if fail, stick with final number

(…15-20-25-30)

(No Measure)

4
Apr

Sunday

By: 321go Leave a Comment

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

1 ROUND

10 PVC Pass Throughs

10 Alt Lunges w/ PVC Pass Throughs

10 PVC Overhead Squats

10 Push Ups to Pike

AMRAP x 6 MINUTES w/ empty barbell

5 Romanian Deadlifts

8 Hang Muscle Cleans

5 Hang Power Cleans

4/4 Alt Front Rack Lunges

5 Strict or Push Press

8 Kip Swings

Workout

Metcon (6 Rounds for reps)

EMOM x 18 MINUTES*

MIN 1 – Waist to Overhead

MIN 2 – Front Rack Forward Lunges

MIN 3 – Rope Climbs or Muscle-Ups

Sets 1 & 2 – (95/65)|(65/45)

Sets 3 & 4 – (115/75)|(75/55)

Sets 5 & 6 – (135/95)|(95/65)

*:50 Work / :10 Rest-Transition each minute. For the Waist to Overhead, athlete can choose any method.

**1 Round = 3 Minute Rotation

(Score is Reps Each Round)

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

400m Walk

1200m Slow Bike

*Nasal Breathing Only

(No Measure)