Sept. 4th - 9th, 2023
MONDAY SEPT. 4, 2023
Warm up!
2:00 RUN!!
2 Rounds for quality
8 goblet squats
8 strict DB Presses (both arms together)/Pike HSPU (2nd round)
8 glute bridges
8 ring rows (1st round)/8 ring dips (2nd round)
Then: 1:00-2:00 banded ankle stretch
STRENGTH: 15 minutes to establish a 5 rep. Back Squat
METABOLIC CONDITIONING :
For time:
Run 800 meters
Then, 4 rounds of:
2 strict muscle ups
4 strict handstand push ups (no Abmat)
8 kettlebell swings (70/53)(53/35)
Scale, 4 rounds of:
4 toe supported strict muscle ups or 8 strict pull ups
6 strict HSPU on AbMats or Pike HSPU
8 kettlebell swings
Then, run 800 meters
TUESDAY SEPT. 5, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4 Inch worms with seal and down dog
8 Banded pull aparts
8 Banded good mornings
8 Push ups
STRENGTH : Establish a 2 rep. Bench Press for a heavy four cycles (Aug 22)
METABOLIC CONDITIONING :
2016 CrossFit Games Event 10 - 100%
For time:
40 box jumps
20 D-ball cleans
♀ 24-in box, 100-lb cleans
♂ 30-in box, 150-lb clean
WEDNESDAY “Mash-Up” September 6, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 Bootstrappers
10 Single arm DB high pull (each arm)
10 Hips down push ups
10 Single arm DB strict press (each arm)
10 Arch/Hollow swings
Then: Warm up all three DB weights and pull ups/bar muscle ups.
Set out equipment.
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
8 alternating single arm DB thruster
8 Burpees
8 Pull-ups/Ring rows
AMRAP 8 minutes of:
6 alternating single DB thruster (next heavier DB)
6 Lateral burpee over DB
6 Chest-to-bar Pull-ups/Pull ups
AMRAP 8 minutes of:
4 alternating single DB thruster (next heavier DB)
4 Burpee Box Jump Overs, 24"/20"
4 Bar Muscle-ups/Chest to Bar Pull up
*Rest 4 minutes between workouts.
TEAM THURSDAY SEPT. 7, 2023
Warm up!
2:00 Run/Bike/Row/Ski
2 Rounds for quality
8 air squats, pause in the bottom
8 PVC pass throughs
8 Snatch grip PVC Romanian Deadlifts
8 PVC overhead squats
2:00 foam roll and mobilize hips, shoulders, ankles - any area you need for your snatch mobility!
TEAM STRENGTH : 15 minutes to establish a best 1Rm Squat Snatch (refer to Aug 28)
TEAM METABOLIC CONDITIONING :
10 Rounds for time:
250m row
10 Power cleans
10 Toes to bar or V-ups
*One partner works at a time. Will not share reps. One partner must complete all reps of each movement, then alternate until all work is done. ExampleL Partner 1 completes 250 row, Partner 2 completes 10 Power cleans, Partner 1 completes Toes to bar, Partner 2 completes row, Partner 1 to completes cleans, Partner 2 completes Toes to bar, etc.
FRIDAY SEPT. 8, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4 Sumo stance Inch worms (walk out and back)
8 Hips down push ups
8 Bootstrappers
8 Deadbugs
STRENGTH : 15 minutes to establish a 3 rep. Sumo Deadlift (compare to your 3 rep. regular??? & Aug. 29)
METABOLIC CONDITIONING :
Max rounds in 3 minutes of:
3 deadlifts
6 push-ups
9 squats
♀ 185 lb ♂ 275 lb
Rest 1 minute. Repeat for a total of 5 cycles.
SATURDAY SEPT. 9, 2023
OPEN GYM 0800 - 1000