171 CrossFit – Thu, Apr 13
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-0e181d5f-7fff-2e84-ae85-e04655c05203">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-0e181d5f-7fff-2e84-ae85-e04655c05203">20 Mountain Climbers</span></p><p dir="ltr"><span id="docs-internal-guid-0e181d5f-7fff-2e84-ae85-e04655c05203">7 Push-Up to Pike</span></p><p dir="ltr"><span id="docs-internal-guid-0e181d5f-7fff-2e84-ae85-e04655c05203">10 Scap Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-0e181d5f-7fff-2e84-ae85-e04655c05203">10 BB Strict Press</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0e181d5f-7fff-2e84-ae85-e04655c05203">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0e181d5f-7fff-2e84-ae85-e04655c05203">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-0e181d5f-7fff-2e84-ae85-e04655c05203">15 Jumping Jacks</span></p><p dir="ltr"><span id="docs-internal-guid-0e181d5f-7fff-2e84-ae85-e04655c05203">5 Inch Worms</span></p><p dir="ltr"><span id="docs-internal-guid-0e181d5f-7fff-2e84-ae85-e04655c05203">8 Tuck Ups</span></p><p dir="ltr"><span id="docs-internal-guid-0e181d5f-7fff-2e84-ae85-e04655c05203">8 BB Muscle Clean</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0e181d5f-7fff-2e84-ae85-e04655c05203">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0e181d5f-7fff-2e84-ae85-e04655c05203">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-0e181d5f-7fff-2e84-ae85-e04655c05203">10 Toe Touch Jumping Jacks</span></p><p dir="ltr"><span id="docs-internal-guid-0e181d5f-7fff-2e84-ae85-e04655c05203">3 Wall Walks or Half Wall Walks</span></p><p dir="ltr"><span id="docs-internal-guid-0e181d5f-7fff-2e84-ae85-e04655c05203">6 Kip Swings</span></p><p dir="ltr"><span id="docs-internal-guid-0e181d5f-7fff-2e84-ae85-e04655c05203">6 BB Front Rack Dip and Drive</span></p>
Strength – All
Shoulder Press (3×4 @ 11X1*)
<p dir="ltr"><span id="docs-internal-guid-61f97285-7fff-6b15-2625-70d772a96d58">*Tempo Strict Press (11X1)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-61f97285-7fff-6b15-2625-70d772a96d58">Keep weight Heavy across all sets.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-61f97285-7fff-6b15-2625-70d772a96d58">Remember Reading Tempo…</span></p><p dir="ltr"><span id="docs-internal-guid-61f97285-7fff-6b15-2625-70d772a96d58">1st Number is ‘Down Portion'</span></p><p dir="ltr"><span id="docs-internal-guid-61f97285-7fff-6b15-2625-70d772a96d58">2nd Number is ‘Down Position'</span></p><p dir="ltr"><span id="docs-internal-guid-61f97285-7fff-6b15-2625-70d772a96d58">3rd Number is ‘Up Portion'</span></p><p dir="ltr"><span id="docs-internal-guid-61f97285-7fff-6b15-2625-70d772a96d58">4th Number is ‘Up Position'</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-61f97285-7fff-6b15-2625-70d772a96d58">(Score is Weight)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-61f97285-7fff-6b15-2625-70d772a96d58">Week 3 of 5 Tempo</span></p>
Workout – Performance
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-97a5d84e-7fff-17e5-0629-a3ca54d01089">EMOM x 15 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-97a5d84e-7fff-17e5-0629-a3ca54d01089">MIN 1 – 1 Wall Walk into 10 Shoulder to Overhead (135/95)</span></p><p dir="ltr"><span id="docs-internal-guid-97a5d84e-7fff-17e5-0629-a3ca54d01089">MIN 2 – 1 Wall Walk into Max Toes to Bar</span></p><p dir="ltr"><span id="docs-internal-guid-97a5d84e-7fff-17e5-0629-a3ca54d01089">MIN 3 – Rest</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-97a5d84e-7fff-17e5-0629-a3ca54d01089">(Score is Lowest Reps of T2B)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-97a5d84e-7fff-17e5-0629-a3ca54d01089">KG BB: (60/42.5)</span></p>
Workout – Fitness
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-4fb12a85-7fff-6d24-2405-57345856cd50">EMOM x 15 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-4fb12a85-7fff-6d24-2405-57345856cd50">MIN 1 – 1 Half Wall Walk into 10 Shoulder to Overhead (95/65)</span></p><p dir="ltr"><span id="docs-internal-guid-4fb12a85-7fff-6d24-2405-57345856cd50">MIN 2 – 1 Half Wall Walk into Max Knees to Chest</span></p><p dir="ltr"><span id="docs-internal-guid-4fb12a85-7fff-6d24-2405-57345856cd50">MIN 3 – Rest</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4fb12a85-7fff-6d24-2405-57345856cd50">(Score is Lowest Reps of K2C)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4fb12a85-7fff-6d24-2405-57345856cd50">KG BB: (42.5/30)</span></p>
Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-613c3aa1-7fff-ce2a-afee-1b19782c39b5">2-3 SETS FOR QUALITY</span></p><p dir="ltr"><span id="docs-internal-guid-613c3aa1-7fff-ce2a-afee-1b19782c39b5">5/5 Side Lying Open Books</span></p><p dir="ltr"><span id="docs-internal-guid-613c3aa1-7fff-ce2a-afee-1b19782c39b5">:30/:30 Banded Shoulder External Rotation Hold</span></p><p dir="ltr"><span id="docs-internal-guid-613c3aa1-7fff-ce2a-afee-1b19782c39b5">1:00 Rebound Pose</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-613c3aa1-7fff-ce2a-afee-1b19782c39b5">-Rest as Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-613c3aa1-7fff-ce2a-afee-1b19782c39b5">(No Measure)</span></p>
