171 CrossFit – Wed, Apr 19
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-ce99212e-7fff-0b89-a089-001ed1976a70">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-ce99212e-7fff-0b89-a089-001ed1976a70">1:00 Bike</span></p><p dir="ltr"><span id="docs-internal-guid-ce99212e-7fff-0b89-a089-001ed1976a70">5/5 DB Around the Worlds</span></p><p dir="ltr"><span id="docs-internal-guid-ce99212e-7fff-0b89-a089-001ed1976a70">10 Alt. Pike Shoulder Taps</span></p><p dir="ltr"><span id="docs-internal-guid-ce99212e-7fff-0b89-a089-001ed1976a70">20 Alt. DB Foot Taps</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ce99212e-7fff-0b89-a089-001ed1976a70">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ce99212e-7fff-0b89-a089-001ed1976a70">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-ce99212e-7fff-0b89-a089-001ed1976a70">:30 Bike</span></p><p dir="ltr"><span id="docs-internal-guid-ce99212e-7fff-0b89-a089-001ed1976a70">5/5 Single Arm Arnold Press</span></p><p dir="ltr"><span id="docs-internal-guid-ce99212e-7fff-0b89-a089-001ed1976a70">5 Pike Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-ce99212e-7fff-0b89-a089-001ed1976a70">30 Single Unders → 30 Double Unders (2nd Round)</span></p>
Strength – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-a887baa8-7fff-4a9d-6c3a-4cdc71917f8f">EVERY 3:00 x 4 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-a887baa8-7fff-4a9d-6c3a-4cdc71917f8f">3-5 Tempo Handstand Push-Ups (30X1)</span></p><p dir="ltr"><span id="docs-internal-guid-a887baa8-7fff-4a9d-6c3a-4cdc71917f8f">:45 DBL KB/DB Overhead Hold (Athlete Choice, Mod)</span></p><p dir="ltr"><span id="docs-internal-guid-a887baa8-7fff-4a9d-6c3a-4cdc71917f8f">EZ Cardio w/ Time Remaining…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a887baa8-7fff-4a9d-6c3a-4cdc71917f8f">-No Additional Rest b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a887baa8-7fff-4a9d-6c3a-4cdc71917f8f">(No Measure)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a887baa8-7fff-4a9d-6c3a-4cdc71917f8f">Week 4 of 9 Strict Gymnastics</span></p>
Strength – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-c1a6fa7a-7fff-8f06-f93f-e37c70341b74">EVERY 3:00 x 4 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-c1a6fa7a-7fff-8f06-f93f-e37c70341b74">3-5 Tempo Pike Push-Ups (30X1)</span></p><p dir="ltr"><span id="docs-internal-guid-c1a6fa7a-7fff-8f06-f93f-e37c70341b74">:45 DBL KB/DB Overhead Hold (Athlete Choice, Mod-Light)</span></p><p dir="ltr"><span id="docs-internal-guid-c1a6fa7a-7fff-8f06-f93f-e37c70341b74">EZ Cardio w/ Time Remaining…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c1a6fa7a-7fff-8f06-f93f-e37c70341b74">-No Additional Rest b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c1a6fa7a-7fff-8f06-f93f-e37c70341b74">(No Measure)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c1a6fa7a-7fff-8f06-f93f-e37c70341b74">Week 4 of 9 Strict Gymnastics</span></p>
Workout – Performance
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-5f304dff-7fff-d5eb-eb47-79916672ceca">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-5f304dff-7fff-d5eb-eb47-79916672ceca">75/60 Cal Bike</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5f304dff-7fff-d5eb-eb47-79916672ceca">-Into-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5f304dff-7fff-d5eb-eb47-79916672ceca">10 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-5f304dff-7fff-d5eb-eb47-79916672ceca">6 Handstand Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-5f304dff-7fff-d5eb-eb47-79916672ceca">30 Double Unders</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5f304dff-7fff-d5eb-eb47-79916672ceca">-Into-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5f304dff-7fff-d5eb-eb47-79916672ceca">75/60 Cal Bike</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5f304dff-7fff-d5eb-eb47-79916672ceca">(Score is Time)</span></p>
Workout – Fitness
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-bc8baffd-7fff-1eaf-c83f-f0330303367c">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-bc8baffd-7fff-1eaf-c83f-f0330303367c">60/45 Cal Bike</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bc8baffd-7fff-1eaf-c83f-f0330303367c">-Into-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bc8baffd-7fff-1eaf-c83f-f0330303367c">10 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-bc8baffd-7fff-1eaf-c83f-f0330303367c">6 DB Push Press (Athlete Choice, Moderate)</span></p><p dir="ltr"><span id="docs-internal-guid-bc8baffd-7fff-1eaf-c83f-f0330303367c">45 Single Unders*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bc8baffd-7fff-1eaf-c83f-f0330303367c">-Into-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bc8baffd-7fff-1eaf-c83f-f0330303367c">60/45 Cal Bike</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bc8baffd-7fff-1eaf-c83f-f0330303367c">*Option for :30 Double Under Practice</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bc8baffd-7fff-1eaf-c83f-f0330303367c">(Score is Time)</span></p>
Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-a4bfd499-7fff-6b0f-68f1-359196ccf7f7">2-3 SETS FOR QUALITY</span></p><p dir="ltr"><span id="docs-internal-guid-a4bfd499-7fff-6b0f-68f1-359196ccf7f7">1:00 Walking Rest or EZ Bike</span></p><p dir="ltr"><span id="docs-internal-guid-a4bfd499-7fff-6b0f-68f1-359196ccf7f7">10 Arm Haulers</span></p><p dir="ltr"><span id="docs-internal-guid-a4bfd499-7fff-6b0f-68f1-359196ccf7f7">5 Calf Raises on Elevated Surface w/:03 Pause in Bottom</span></p><p dir="ltr"><span id="docs-internal-guid-a4bfd499-7fff-6b0f-68f1-359196ccf7f7">5/5 Moose Antlers</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a4bfd499-7fff-6b0f-68f1-359196ccf7f7">-Rest as Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a4bfd499-7fff-6b0f-68f1-359196ccf7f7">(No Measure)</span></p>
