171 CrossFit – Tue, Apr 11
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-6519c8f2-7fff-b96d-c3f0-00c24d1b7390">EMOM x 8 MINUTES (:40 On / :20 Off)</span></p><p dir="ltr"><span id="docs-internal-guid-6519c8f2-7fff-b96d-c3f0-00c24d1b7390">MIN 1 – Scap Push-Up + Alt. Shoulder Tap</span></p><p dir="ltr"><span id="docs-internal-guid-6519c8f2-7fff-b96d-c3f0-00c24d1b7390">MIN 2 – Slow Step-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-6519c8f2-7fff-b96d-c3f0-00c24d1b7390">MIN 3 – Seated DB Alt. Arnold Press</span></p><p dir="ltr"><span id="docs-internal-guid-6519c8f2-7fff-b96d-c3f0-00c24d1b7390">MIN 4 – Quad Heel Taps **</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6519c8f2-7fff-b96d-c3f0-00c24d1b7390">* Increase Height on Second Round.</span></p><p dir="ltr"><span id="docs-internal-guid-6519c8f2-7fff-b96d-c3f0-00c24d1b7390">** Similar to a Bird Dog position. Both knees off the ground holding a tabletop plank. Opposite Hand and Foot make contact similar to Shoulder Tap.</span></p>
Strength – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-2a2459b4-7fff-9654-1716-4fedb5a862e0">EMOM x 12 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-2a2459b4-7fff-9654-1716-4fedb5a862e0">MIN 1 – 5-7 Strict Handstand Push-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-2a2459b4-7fff-9654-1716-4fedb5a862e0">MIN 2 – :40 Mixed Grip KB/DB Hold** (Athlete Choice, Mod)</span></p><p dir="ltr"><span id="docs-internal-guid-2a2459b4-7fff-9654-1716-4fedb5a862e0">MIN 3 – EZ Cardio</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2a2459b4-7fff-9654-1716-4fedb5a862e0">*Goal is to complete unbroken.</span></p><p dir="ltr"><span id="docs-internal-guid-2a2459b4-7fff-9654-1716-4fedb5a862e0">**Hold 1 KB/DB Overhead + 1 KB/DB Front Rack.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2a2459b4-7fff-9654-1716-4fedb5a862e0">(No Measure)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2a2459b4-7fff-9654-1716-4fedb5a862e0">Week 3 of 9 Strict Gymnastics</span></p>
Strength – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-80c3a74e-7fff-f34e-1fcc-f0990520552a">EMOM x 12 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-80c3a74e-7fff-f34e-1fcc-f0990520552a">MIN 1 -5-7 Box Piked Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-80c3a74e-7fff-f34e-1fcc-f0990520552a">MIN 2 – :40 Mixed Grip KB/DB Hold* (Athlete Choice, Mod)</span></p><p dir="ltr"><span id="docs-internal-guid-80c3a74e-7fff-f34e-1fcc-f0990520552a">MIN 3 – EZ Cardio</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-80c3a74e-7fff-f34e-1fcc-f0990520552a">*Hold 1 KB/DB Overhead + 1 KB/DB Front Rack.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-80c3a74e-7fff-f34e-1fcc-f0990520552a">(No Measure)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-80c3a74e-7fff-f34e-1fcc-f0990520552a">Week 3 of 9 Strict Gymnastics</span></p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-51d03bea-7fff-564f-e9e4-3b1f875839d5">2 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-51d03bea-7fff-564f-e9e4-3b1f875839d5">AMRAP x 8 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-51d03bea-7fff-564f-e9e4-3b1f875839d5">2-4-6-and so on…</span></p><p dir="ltr"><span id="docs-internal-guid-51d03bea-7fff-564f-e9e4-3b1f875839d5">Handstand Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-51d03bea-7fff-564f-e9e4-3b1f875839d5">Tall Box Alt. Step-Up (Athlete Choice)**</span></p><p dir="ltr"><span id="docs-internal-guid-51d03bea-7fff-564f-e9e4-3b1f875839d5">DB Front Squats (50/35)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-51d03bea-7fff-564f-e9e4-3b1f875839d5">-Rest 2:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-51d03bea-7fff-564f-e9e4-3b1f875839d5">*Reset at the beginning of the second AMRAP.</span></p><p dir="ltr"><span id="docs-internal-guid-51d03bea-7fff-564f-e9e4-3b1f875839d5">**Goal for step-up is higher than 90-degrees on the leading leg.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-51d03bea-7fff-564f-e9e4-3b1f875839d5">(Score is Lowest Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-51d03bea-7fff-564f-e9e4-3b1f875839d5">KG DB: (22.5/15)</span></p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-3caf6c68-7fff-a24c-8dc7-cd432b8613ac">2 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-3caf6c68-7fff-a24c-8dc7-cd432b8613ac">AMRAP x 8 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-3caf6c68-7fff-a24c-8dc7-cd432b8613ac">2-4-6-and so on…</span></p><p dir="ltr"><span id="docs-internal-guid-3caf6c68-7fff-a24c-8dc7-cd432b8613ac">Hand Release Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-3caf6c68-7fff-a24c-8dc7-cd432b8613ac">Tall Box Alt. Step-Up (Athlete Choice)**</span></p><p dir="ltr"><span id="docs-internal-guid-3caf6c68-7fff-a24c-8dc7-cd432b8613ac">DB Front Squats (35/20)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3caf6c68-7fff-a24c-8dc7-cd432b8613ac">-Rest 2:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3caf6c68-7fff-a24c-8dc7-cd432b8613ac">*Reset at the beginning of the second AMRAP.</span></p><p dir="ltr"><span id="docs-internal-guid-3caf6c68-7fff-a24c-8dc7-cd432b8613ac">**Goal for step-up is higher than normal step-up on the leading leg.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3caf6c68-7fff-a24c-8dc7-cd432b8613ac">(Score is Lowest Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3caf6c68-7fff-a24c-8dc7-cd432b8613ac">KG DB: (22.5/15)</span></p>
Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-5cc7f631-7fff-edbc-7c85-47fe4f5dbc19">EMOM x 9 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-5cc7f631-7fff-edbc-7c85-47fe4f5dbc19">MIN 1 – :25/:25 Half Pigeon on Box</span></p><p dir="ltr"><span id="docs-internal-guid-5cc7f631-7fff-edbc-7c85-47fe4f5dbc19">MIN 2 – 15 Hollow Rocks</span></p><p dir="ltr"><span id="docs-internal-guid-5cc7f631-7fff-edbc-7c85-47fe4f5dbc19">MIN 3 – 15 Arm Haulers</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5cc7f631-7fff-edbc-7c85-47fe4f5dbc19">(No Measure)</span></p>
