Monday

31
Jan

Monday

Announcements

This Saturday1/16 there will be a at home workout only, we are hosting a CrossFit training course.
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Independence Fitness – Comp Training

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Bike

Into…

2 ROUNDS

10 PVC Pass Through Lunges

10 Scap Pull-Ups

5 BB Muscle Clean and Press*

Into…

2 ROUNDS

5 Ring Rows

10 BB Back Rack Lunges**

:20 BB OH Hold

*1 Muscle Clean + 1 Press = 1 Rep

**In the second round athletes will perform a Front Rack Lunge.

Workout

Metcon (Time)

FOR TIME

3 ROUNDS

20/15 Cal Bike

15 Pull-Ups

20 Overhead Walking Lunges (95/65)|(65/45)

-Rest 3:00-

1 ROUND

60/45 Cal Bike

30 Pull-Ups

60 Overhead Walking Lunge

(Score is Time)

KG BB: (42.5/30)|(30/20)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Rounds)

EMOM UNTIL FAILURE…

2 Deadlift (185/135)

2 Hang Power Clean

2 Shoulder to OH

*15 Max Rounds. If don’t fail before 15, stop at 15.

(Score is Rounds)

KG BB – (85/60)
Goal: Barbell conditioning with a moderate-heavy load. These EMOMs get nasty. There’s a few of them floating around in training circles that have become classics. This one simulates a heavier DT,