Monday

25
Oct

Monday

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Independence Fitness – Comp Training

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A. CONDITIONING

Warm-up (No Measure)

*Athlete option to perform this workout on Mon or Tues of this week. If you opt for Tuesday, hit the GOAT work today!

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

30 Single Unders

30 Mountain Climbers

10 Sumo Good Mornings

Following the warm-up, review the Double Unders and Sumo Deadlifts

Extended Warm-up

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 5 Tempo Sumo Deadlifts (30X1 — Building to Moderate-Heavy)

MIN 2 – :45 Double or Triple Under Practice

MIN 3 – Rest

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – 5 Sumo Deadlifts (275/185)|(185/135) + 50 Double Unders

MIN 2 – :45 Max Sit-Ups

MIN 3 – 15 Up-Downs + 5 Sumo Deadlifts

MIN 4 – :45 Hollow Hold

(Score is Reps)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

*Testing week for our Wendler push through BS & PP! Take your time and build up toward your heavy 1-Rep effort!

Back Squat (1×1)

BACK SQUAT

Build to 1RM

(Score is Weight)

Shoulder Press (1×1)

STRICT PRESS

Build to 1RM

(Score is Weight)