171 CrossFit – Fri, Apr 14
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-c6ccf48f-7fff-0d7f-f998-dc37d829eb72">2:00 Easy Pace Bike</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c6ccf48f-7fff-0d7f-f998-dc37d829eb72">into..</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c6ccf48f-7fff-0d7f-f998-dc37d829eb72">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-c6ccf48f-7fff-0d7f-f998-dc37d829eb72">10 Alt. Groiners</span></p><p dir="ltr"><span id="docs-internal-guid-c6ccf48f-7fff-0d7f-f998-dc37d829eb72">10 Alt. Cossack Squats</span></p><p dir="ltr"><span id="docs-internal-guid-c6ccf48f-7fff-0d7f-f998-dc37d829eb72">10 Alt. Reverse Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-c6ccf48f-7fff-0d7f-f998-dc37d829eb72">10 DB Goblet Squat w/ :02 Pause in bottom</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c6ccf48f-7fff-0d7f-f998-dc37d829eb72">into….</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c6ccf48f-7fff-0d7f-f998-dc37d829eb72">1:00 Fast Pace Bike</span></p>
Strength – All
Back Squat (3×4 @ 11X1*)
<p dir="ltr"><span id="docs-internal-guid-1475920b-7fff-408c-0697-922425710806">*Tempo Back Squat (11X1)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1475920b-7fff-408c-0697-922425710806">Keep weight Heavy across all sets.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1475920b-7fff-408c-0697-922425710806">Remember Reading Tempo…</span></p><p dir="ltr"><span id="docs-internal-guid-1475920b-7fff-408c-0697-922425710806">1st Number is ‘Down Portion'</span></p><p dir="ltr"><span id="docs-internal-guid-1475920b-7fff-408c-0697-922425710806">2nd Number is ‘Down Position'</span></p><p dir="ltr"><span id="docs-internal-guid-1475920b-7fff-408c-0697-922425710806">3rd Number is ‘Up Portion'</span></p><p dir="ltr"><span id="docs-internal-guid-1475920b-7fff-408c-0697-922425710806">4th Number is ‘Up Position'</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1475920b-7fff-408c-0697-922425710806">(Score is Weight)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1475920b-7fff-408c-0697-922425710806">Week 3 of 5 Tempo</span></p>
Workout – Performance
Metcon (Calories)
<p dir="ltr"><span id="docs-internal-guid-1cd42b1f-7fff-e63c-c627-a59fcbfdfa0f">ON A 10:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-1cd42b1f-7fff-e63c-c627-a59fcbfdfa0f">50/40 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-1cd42b1f-7fff-e63c-c627-a59fcbfdfa0f">100 Back Rack Alt. Lunges (95/65)</span></p><p dir="ltr"><span id="docs-internal-guid-1cd42b1f-7fff-e63c-c627-a59fcbfdfa0f">Max Cal Bike w/ Time Remaining…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1cd42b1f-7fff-e63c-c627-a59fcbfdfa0f">(Score is Total Cals)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1cd42b1f-7fff-e63c-c627-a59fcbfdfa0f">KG BB: (42.5/30)</span></p>
Workout – Fitness
Metcon (Calories)
<p dir="ltr"><span id="docs-internal-guid-7fa8ce84-7fff-39f1-e85f-9ccbc89c068e">ON A 10:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-7fa8ce84-7fff-39f1-e85f-9ccbc89c068e">40/30 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-7fa8ce84-7fff-39f1-e85f-9ccbc89c068e">80 Back Rack Alt. Lunges (45/35)</span></p><p dir="ltr"><span id="docs-internal-guid-7fa8ce84-7fff-39f1-e85f-9ccbc89c068e">Max Cal Bike w/ Time Remaining…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7fa8ce84-7fff-39f1-e85f-9ccbc89c068e">(Score is Total Cals)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7fa8ce84-7fff-39f1-e85f-9ccbc89c068e">KG BB: (20/15)</span></p>
Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-c6a57283-7fff-876f-4184-f674c7e213c7">1 SET FOR QUALITY</span></p><p dir="ltr"><span id="docs-internal-guid-c6a57283-7fff-876f-4184-f674c7e213c7">1:00/1:00 Empty Barbell Quad Smash</span></p><p dir="ltr"><span id="docs-internal-guid-c6a57283-7fff-876f-4184-f674c7e213c7">1:00/1:00 Empty Barbell Hamstring Smash*</span></p><p dir="ltr"><span id="docs-internal-guid-c6a57283-7fff-876f-4184-f674c7e213c7">2:00 EZ Bike (Nasal Breathing Only)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c6a57283-7fff-876f-4184-f674c7e213c7">*Place bar on a low position on a rack and place leg on top.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c6a57283-7fff-876f-4184-f674c7e213c7">(No Measure)</span></p>
