2
Jul

Friday 07/03/2020

By: 321go Leave a Comment

Announcements

Scroll to “ALL CLASSES” for program. Schedule week of June 29
*** Check back for:
1. Additional Open Gym & ZOOM times


Mon:
6 AM WOD
10:30 OPEN GYM
Noon WOD *Simultaneous Live Zoom
5 pm WOD

Tue:
5:45 AM OPEN GYM
7 am WOD
10:30 am OPEN GYM
6 pm WOD * Simultaneous Live Zoom

Wed:
6 AM WOD *Simultaneous Live Zoom
10:30 am OPEN GYM
Noon WOD
5 pm WOD* Simultaneous Live Zoom
6 pm Zoom YOGA

Thur:
5:45 am OPEN GYM
7 am WOD *Simultaneous Live Zoom
10:30 am OPEN GYM
6 pm WOD

Fri:
5:45 AM OPEN GYM
7 AM WOD
10:30 am OPEN GYM
Noon WOD
5 PM WOD

Sat: HAPPY 4th!
9 am WOD* Simultaneous livestream to ZOOM
10:15 am WOD

Sun:
10 am WOD

Click here to enter class!


https://zoom.us/j/2110021100?pwd=RzhaZFhPS3NLdGwrdlRxOE45NlFUdz09


zoom meeting number: 2110021100

password: 684854

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Alt. Groiners

10 Slam Ball Forward Lunges

10 Slam Ball Strict Press

10 Slam Balls

200m Run

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

3×5 Tempo Back Squat (2121)*
*Keep loading moderate. Slight increase

from last week.

(Score is Load)

Workout

Metcon (Time)

FOR TIME

800m Run

40 Wall Balls (20/14)

40 Slam Balls (20+/10+)

40 Walking Lunges

400m Run

20 Wall Balls

20 Slam Balls

20 Walking Lunges

1
Jul

Thursday 07/02/2020

By: 321go Leave a Comment

Announcements

Scroll to “ALL CLASSES” for program. Schedule week of June 29
*** Check back for:
1. Additional Open Gym & ZOOM times


Mon:
6 AM WOD
10:30 OPEN GYM
Noon WOD *Simultaneous Live Zoom
5 pm WOD

Tue:
5:45 AM OPEN GYM
7 am WOD
10:30 am OPEN GYM
6 pm WOD * Simultaneous Live Zoom

Wed:
6 AM WOD *Simultaneous Live Zoom
10:30 am OPEN GYM
Noon WOD
5 pm WOD* Simultaneous Live Zoom
6 pm Zoom YOGA

Thur:
5:45 am OPEN GYM
7 am WOD *Simultaneous Live Zoom
10:30 am OPEN GYM
6 pm WOD

Fri:
5:45 AM OPEN GYM
7 AM WOD
10:30 am OPEN GYM
Noon WOD
5 PM WOD

Sat: HAPPY 4th!
9 am WOD* Simultaneous livestream to ZOOM
10:15 am WOD

Sun:
10 am WOD

Click here to enter class!


https://zoom.us/j/2110021100?pwd=RzhaZFhPS3NLdGwrdlRxOE45NlFUdz09


zoom meeting number: 2110021100

password: 684854

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

Have athletes start off with 3 minutes on

a Bike or Rower, increasing intensity each

minute.

Min 1: Easy → Min 2: Moderate

→ Min 3: Moderate/Hard

Into…

1 ROUND

6 Clean DL

6 High Hang Muscle Clean +

Elbow Punches

6 High Hang Power Clean

6 Hang Power Clean

6 Power Cleans

Skill

Metcon (Weight)

EVERY 1:00 x 5 SETS*

1 High Hang Power Clean

1 Hang Power Clean

1 Power Clean
*Increase load every other set. Keep

light to moderate. (Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

2,4,6, and so on…

Hang Power Cleans

(115/75)|(95/65)

Toes to Bar

-Rest 2:00-

AMRAP x 6 MINUTES

2,4,6, and so on…

Hang Power Cleans

(115/75)|(95/65)

Toes to Bar