Tuesday

11
Jan

Tuesday

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

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES*

MIN 1 – :50 Max Single DB Front Rack Step-Ups (50/35)|(24/20)

MIN 2 – :50 Max Burpee Box Jump

MIN 3&4 – 500/400m Row

(Score is Reps)

KG DB: (22.5/15)
Goal: This EMOM is meant to be GNARLY in MIN 1 & 2. Don’t hold back. In MIN 3&4, manage the row as needed to complete the effort without losing your pace in the “for reps” movements.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Bike

2 ROUNDS

10 Toe Touch Jumping Jacks

10 Banded Pull Aparts

20 Shoulder Taps

Into…

2 ROUNDS*

10 Scap Pull-Ups

5 Tempo Ring Rows

10 Scap Push-Ups

5 Tempo Knee Push-ups

*Perform slow :03 descent on each rep for the Tempo Ring Row and Tempo Push-Ups.

Skill

Metcon (AMRAP – Reps)

3 SETS

Max Pull-Ups*

-Rest as Needed b/t Sets-

*End set before grip or mechanics fail.

(Score is Reps)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

5 Strict Pull-Ups

7 Hand Release Push-Ups

(Score is Rounds + Reps)

-Rest 2:00-

AMRAP x 5 MINUTES

Max Cal Bike

(Score is Reps)

-Rest 2:00-

AMRAP x 5 MINUTES

5 Pull-Ups*

7 Hand Release Push-Ups

*Chest to Bar optional.

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength.