22
Nov

Monday

By: 321go Leave a Comment

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Up-Downs

10 Groiners

10 BW Squats

5 Push-Ups

Into…

1 ROUND

5 Good Mornings + 5 Kang Squats

10 Elbow Punches + 5 Front Squats

5 Burpees

5 Kip Swings

Strength

Back Squat (1×4 / 1×4 / 1×4+)

BACK SQUAT

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure…no more than 8-10.

(Score is Weight)

Workout

Metcon (Time)

2 SETS

15-12-9

Front Squat (115/75)|(75/55)

Burpee Pull-Up

-Rest 1:00 b/t Sets-

(Score is Time)

21
Nov

Sunday

By: 321go Leave a Comment

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

FOR QUALITY (10:00 Cap)

2:00 Bike/Ski/Jog

Immediately into…

3 SETS

5 Inch Worms

10 Alt. Single Arm Elevated Tempo Push-Ups (21X1)*

10 Tempo Ring Rows (21X1)

*One arm elevated by placing hand on a DB or 2″+ elevated surface and alternating each rep.

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – :45 Max Cal Bike/Ski/Jog

MIN 2 – :45 Max Strict Pull-Ups, Strict TTB, or Rope Climb

MIN 3 – :45 Max DB Floor Press (Athlete Choice)

MIN 4 – Rest

(Score is Reps)

Finisher

Metcon (No Measure)

“TABATA”

8 SETS (:20 on/:10 off)

Russian Twists (Weight Optional)

(No Measure)