171 CrossFit – Sat, Apr 22
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-9ddc133c-7fff-cfae-51af-66f117e9d71c">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-9ddc133c-7fff-cfae-51af-66f117e9d71c">10 Bootstrap Squats</span></p><p dir="ltr"><span id="docs-internal-guid-9ddc133c-7fff-cfae-51af-66f117e9d71c">8 Scap Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-9ddc133c-7fff-cfae-51af-66f117e9d71c">6 Scap Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9ddc133c-7fff-cfae-51af-66f117e9d71c">:30 REST</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9ddc133c-7fff-cfae-51af-66f117e9d71c">AMRAP x 3 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-9ddc133c-7fff-cfae-51af-66f117e9d71c">10 Banded Good Mornings</span></p><p dir="ltr"><span id="docs-internal-guid-9ddc133c-7fff-cfae-51af-66f117e9d71c">8 Banded Bent Over Rows</span></p><p dir="ltr"><span id="docs-internal-guid-9ddc133c-7fff-cfae-51af-66f117e9d71c">6 Band Pull Aparts</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9ddc133c-7fff-cfae-51af-66f117e9d71c">:30 REST</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9ddc133c-7fff-cfae-51af-66f117e9d71c">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-9ddc133c-7fff-cfae-51af-66f117e9d71c">10 Tempo Air Squats (31X1)</span></p><p dir="ltr"><span id="docs-internal-guid-9ddc133c-7fff-cfae-51af-66f117e9d71c">8 Tempo Ring Rows (21X2)</span></p><p dir="ltr"><span id="docs-internal-guid-9ddc133c-7fff-cfae-51af-66f117e9d71c">6 Tempo Knee Push-Ups (22X1)</span></p>
Strength – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-7b162da8-7fff-2497-f1dc-0acbbdb375a7">ON A 10:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-7b162da8-7fff-2497-f1dc-0acbbdb375a7">Strict Chest to Ring Pull-Up Practice*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7b162da8-7fff-2497-f1dc-0acbbdb375a7">*Focus on False Grip + Low Ring Pulls.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7b162da8-7fff-2497-f1dc-0acbbdb375a7">(No Measure)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7b162da8-7fff-2497-f1dc-0acbbdb375a7">Week 4 of 9 Strict Gymnastics</span></p>
Strength – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-fc7837e6-7fff-6549-0ff4-2cfcac7ef9cd">ON A 10:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-fc7837e6-7fff-6549-0ff4-2cfcac7ef9cd">Strict Wide Grip Pull-Up Practice*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fc7837e6-7fff-6549-0ff4-2cfcac7ef9cd">*Focus on a neutral head & not trying to reach chin over bar. Band Optional.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fc7837e6-7fff-6549-0ff4-2cfcac7ef9cd">(No Measure)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fc7837e6-7fff-6549-0ff4-2cfcac7ef9cd">Week 4 of 9 Strict Gymnastics</span></p>
Workout – Performance
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-b24fb79f-7fff-b394-6312-5d661b5b28db">4 SETS*</span></p><p dir="ltr"><span id="docs-internal-guid-b24fb79f-7fff-b394-6312-5d661b5b28db">4 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-b24fb79f-7fff-b394-6312-5d661b5b28db">5 Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-b24fb79f-7fff-b394-6312-5d661b5b28db">10 Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-b24fb79f-7fff-b394-6312-5d661b5b28db">15 Air Squats</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b24fb79f-7fff-b394-6312-5d661b5b28db">-Rest 1:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b24fb79f-7fff-b394-6312-5d661b5b28db">*1 SET= 4 Rounds of 5-10-15. Option to wear a 20/14 vest.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b24fb79f-7fff-b394-6312-5d661b5b28db">(Score is Slowest Set)</span></p>
Workout – Fitness
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-a2eb4f62-7fff-05a0-71d5-3da39affe783">4 SETS*</span></p><p dir="ltr"><span id="docs-internal-guid-a2eb4f62-7fff-05a0-71d5-3da39affe783">4 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-a2eb4f62-7fff-05a0-71d5-3da39affe783">4 Ring Rows or Jumping Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-a2eb4f62-7fff-05a0-71d5-3da39affe783">6 Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-a2eb4f62-7fff-05a0-71d5-3da39affe783">12 Air Squats</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a2eb4f62-7fff-05a0-71d5-3da39affe783">-Rest 1:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a2eb4f62-7fff-05a0-71d5-3da39affe783">*1 SET= 4 Rounds of 4-6-12.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a2eb4f62-7fff-05a0-71d5-3da39affe783">(Score is Slowest Set)</span></p>
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-c53da762-7fff-67f9-44f4-42b3c0744a3b">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c53da762-7fff-67f9-44f4-42b3c0744a3b">AMRAP x 24 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-c53da762-7fff-67f9-44f4-42b3c0744a3b">5 Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-c53da762-7fff-67f9-44f4-42b3c0744a3b">10 Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-c53da762-7fff-67f9-44f4-42b3c0744a3b">15 Air Squats</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c53da762-7fff-67f9-44f4-42b3c0744a3b">*P1 completes a full round while P2 Rests. Once a full round is completed partners switch.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c53da762-7fff-67f9-44f4-42b3c0744a3b">(Score is Rounds + Reps)</span></p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p dir="ltr"><span id="docs-internal-guid-8271a1e1-7fff-bfc5-9c67-36d6c257a82e">10 Alt. 90-90 Hip Rotations</span></p><p dir="ltr"><span id="docs-internal-guid-8271a1e1-7fff-bfc5-9c67-36d6c257a82e">10 Banded Good Mornings</span></p><p dir="ltr"><span id="docs-internal-guid-8271a1e1-7fff-bfc5-9c67-36d6c257a82e">10 Banded High Pulls</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8271a1e1-7fff-bfc5-9c67-36d6c257a82e">-Rest as Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8271a1e1-7fff-bfc5-9c67-36d6c257a82e">(No Measure)</span></p>
