171 CrossFit – Wed, Apr 12
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-9cd0aaaf-7fff-b2d8-d880-b7f952d21fab">2 ROUNDS*</span></p><p dir="ltr"><span id="docs-internal-guid-9cd0aaaf-7fff-b2d8-d880-b7f952d21fab">10 KB Deadlifts → 10 KB Sumo Deadlift High Pulls</span></p><p dir="ltr"><span id="docs-internal-guid-9cd0aaaf-7fff-b2d8-d880-b7f952d21fab">1:00 Row (Legs + Hips only) → 1:00 Row (Arms + Legs)</span></p><p dir="ltr"><span id="docs-internal-guid-9cd0aaaf-7fff-b2d8-d880-b7f952d21fab">10 Banded Lat Pull-Downs → 10/10 Banded Plank Pulls**</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9cd0aaaf-7fff-b2d8-d880-b7f952d21fab">*Arrows indicate 2nd Round movement change.</span></p><p dir="ltr"><span id="docs-internal-guid-9cd0aaaf-7fff-b2d8-d880-b7f952d21fab">**Band placed low on the rig. Single Arm Plank hold, while the other arm performs a single arm Dante Row. </span></p>
Workout – Performance
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-b26bcb1b-7fff-f3d7-3461-afa4ec103fed">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-b26bcb1b-7fff-f3d7-3461-afa4ec103fed">100/80 Cal Row</span></p><p dir="ltr"><span id="docs-internal-guid-b26bcb1b-7fff-f3d7-3461-afa4ec103fed">5 Rope Climbs</span></p><p dir="ltr"><span id="docs-internal-guid-b26bcb1b-7fff-f3d7-3461-afa4ec103fed">75 Russian KB Swing (53/35)</span></p><p dir="ltr"><span id="docs-internal-guid-b26bcb1b-7fff-f3d7-3461-afa4ec103fed">5 Rope Climbs</span></p><p dir="ltr"><span id="docs-internal-guid-b26bcb1b-7fff-f3d7-3461-afa4ec103fed">75 Russian KB Swing</span></p><p dir="ltr"><span id="docs-internal-guid-b26bcb1b-7fff-f3d7-3461-afa4ec103fed">5 Rope Climbs</span></p><p dir="ltr"><span id="docs-internal-guid-b26bcb1b-7fff-f3d7-3461-afa4ec103fed">100/80 Cal Row</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b26bcb1b-7fff-f3d7-3461-afa4ec103fed">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b26bcb1b-7fff-f3d7-3461-afa4ec103fed">KG KB: (24/16)</span></p>
Workout – Fitness
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-5e20b5fa-7fff-6232-edda-04df432f2e1a">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-5e20b5fa-7fff-6232-edda-04df432f2e1a">80/60 Cal Row</span></p><p dir="ltr"><span id="docs-internal-guid-5e20b5fa-7fff-6232-edda-04df432f2e1a">20 Single Ring Vertical Grip Ring Rows</span></p><p dir="ltr"><span id="docs-internal-guid-5e20b5fa-7fff-6232-edda-04df432f2e1a">60 Russian KB Swings (35/20)</span></p><p dir="ltr"><span id="docs-internal-guid-5e20b5fa-7fff-6232-edda-04df432f2e1a">20 Single Ring Vertical Grip Ring Rows</span></p><p dir="ltr"><span id="docs-internal-guid-5e20b5fa-7fff-6232-edda-04df432f2e1a">60 Russian KB Swings</span></p><p dir="ltr"><span id="docs-internal-guid-5e20b5fa-7fff-6232-edda-04df432f2e1a">20 Single Ring Vertical Grip Ring Rows</span></p><p dir="ltr"><span id="docs-internal-guid-5e20b5fa-7fff-6232-edda-04df432f2e1a">80/60 Cal Row</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5e20b5fa-7fff-6232-edda-04df432f2e1a">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5e20b5fa-7fff-6232-edda-04df432f2e1a">KG KB: (24/16)</span></p>
Post-Workout Strength – Performance
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-730dbc31-7fff-b710-95e5-954da795ba47">EMOM x 10 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-730dbc31-7fff-b710-95e5-954da795ba47">MIN 1 – Max Set of Strict Pull-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-730dbc31-7fff-b710-95e5-954da795ba47">MIN 2 – Rest</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-730dbc31-7fff-b710-95e5-954da795ba47">*Athlete can rest for :02 at the bottom of the Pull-Up but as soon as they rest of longer than that or they come off the rig the set is over.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-730dbc31-7fff-b710-95e5-954da795ba47">(Score is Total Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-730dbc31-7fff-b710-95e5-954da795ba47">Week 3 of 9 Strict Gymnastics</span></p>
Post-Workout Strength – Fitness
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-7b16b67a-7fff-6837-3217-5882a6aa191c">EMOM x 10 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-7b16b67a-7fff-6837-3217-5882a6aa191c">MIN 1 – Max Set of Strict Banded Pull-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-7b16b67a-7fff-6837-3217-5882a6aa191c">MIN 2 – Rest</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7b16b67a-7fff-6837-3217-5882a6aa191c">*Athlete can rest for :02 at the bottom of the Pull-Up but as soon as they rest of longer than that or they come off the rig the set is over.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7b16b67a-7fff-6837-3217-5882a6aa191c">(Score is Total Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7b16b67a-7fff-6837-3217-5882a6aa191c">Week 3 of 9 Strict Gymnastics</span></p>
