14
Sep

Tuesday

By: 321go Leave a Comment

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

400m Run

Into…

2 ROUNDS

5 Clean Deadlift

10 Elbow Punches

5 Strict Press

10 Scap Pull-Ups

Into…

2 ROUNDS

5 High Hang Muscle Clean

5 Hang Muscle Clean

5 Push Press

10 Small Kip Swings

Workout

Metcon (Time)

FOR TIME*

21-18-15-12

Hang Clean and Jerks (115/75)|(75/55)

Pull-Ups

*100m Run After Each Full Set.

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS

Max Chin-Ups*

Into…

Max Bar Dead Hang

-Rest 2:00 b/t Sets-

*End set without coming off the bar and work immediately into the Max Bar Hang

(No Measure)

13
Sep

Monday

By: 321go Leave a Comment

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

2 ROUNDS

10/10 Leg Swings

5 Bootstrappers

5 Inch Worms + Push-Up

5/5 Single Leg RDL

Into…

2 ROUNDS

:20 Hollow Hold

10 Good Mornings

8 Groiners

6 Up-Downs with Jump*

*Focus on a tall jump at the top of the Up-Down, emphasizing opening the hips at the top of the jump.

Extended Warm-up

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – Building to Heavy 5-Rep Deadlift*

MIN 2 – 20 Hollow Rocks

*Start moderate and build each round. Goal is to end very close or slightly above workout weight.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

10-8-6

Deadlifts (315/205)|(225/155)

10-20-30

Burpee to Target*

*Ideally 6″ Above Standing Reach

(Score is Time)