171 CrossFit – Mon, Apr 24
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-21b7108a-7fff-ac35-3194-b75cad9ffbdc">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-21b7108a-7fff-ac35-3194-b75cad9ffbdc">4 Inchworm + Up-Dog + Down Dog*</span></p><p dir="ltr"><span id="docs-internal-guid-21b7108a-7fff-ac35-3194-b75cad9ffbdc">5 Scap Push-Ups + 2 Alt. Shoulders Taps</span></p><p dir="ltr"><span id="docs-internal-guid-21b7108a-7fff-ac35-3194-b75cad9ffbdc">6/6 Staggered Stance Good Mornings</span></p><p dir="ltr"><span id="docs-internal-guid-21b7108a-7fff-ac35-3194-b75cad9ffbdc">7 BB Bent Over Row w/ :01 Pause at top</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-21b7108a-7fff-ac35-3194-b75cad9ffbdc">*Start standing and walk hands out to Plank. Drop hips to floor and raise chin towards ceiling. Then Push hips back and though finishing in Pike Position and walk hands back until able to stand.</span></p><p dir="ltr"><span id="docs-internal-guid-21b7108a-7fff-ac35-3194-b75cad9ffbdc"></span></p><p dir="ltr"><span id="docs-internal-guid-21b7108a-7fff-ac35-3194-b75cad9ffbdc">-Into-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-21b7108a-7fff-ac35-3194-b75cad9ffbdc">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-21b7108a-7fff-ac35-3194-b75cad9ffbdc">5 Up-Downs Over Bar*</span></p><p dir="ltr"><span id="docs-internal-guid-21b7108a-7fff-ac35-3194-b75cad9ffbdc">5 Clean Deadlifts</span></p><p dir="ltr"><span id="docs-internal-guid-21b7108a-7fff-ac35-3194-b75cad9ffbdc">5 Hang High Pulls</span></p><p dir="ltr"><span id="docs-internal-guid-21b7108a-7fff-ac35-3194-b75cad9ffbdc">5 Hang Muscle Cleans</span></p><p dir="ltr"><span id="docs-internal-guid-21b7108a-7fff-ac35-3194-b75cad9ffbdc">10 Alt. Elbow Punches</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-21b7108a-7fff-ac35-3194-b75cad9ffbdc">*At 2:00 complete Burpees Over Bar.</span></p>
Workout – Performance
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-f284b7d9-7fff-043e-42d8-a216fa9b7233">AMRAP x 2 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-f284b7d9-7fff-043e-42d8-a216fa9b7233">Max Burpees Over Bar</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f284b7d9-7fff-043e-42d8-a216fa9b7233">-Rest 1:00-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f284b7d9-7fff-043e-42d8-a216fa9b7233">AMRAP x 3 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-f284b7d9-7fff-043e-42d8-a216fa9b7233">Max Power Clean (185/135)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f284b7d9-7fff-043e-42d8-a216fa9b7233">-Rest 1:00-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f284b7d9-7fff-043e-42d8-a216fa9b7233">AMRAP x 5 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-f284b7d9-7fff-043e-42d8-a216fa9b7233">3 Power Clean (135/95)</span></p><p dir="ltr"><span id="docs-internal-guid-f284b7d9-7fff-043e-42d8-a216fa9b7233">5 Burpees Over Bar</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f284b7d9-7fff-043e-42d8-a216fa9b7233">(Score is Total Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f284b7d9-7fff-043e-42d8-a216fa9b7233">KG BB 1: (85/60)</span></p><p dir="ltr"><span id="docs-internal-guid-f284b7d9-7fff-043e-42d8-a216fa9b7233">KG BB 2: (60/42.5)</span></p>
Workout – Fitness
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-e8fe3aa6-7fff-381a-301d-ab771d700038">AMRAP x 2 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-e8fe3aa6-7fff-381a-301d-ab771d700038">Max Burpees</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e8fe3aa6-7fff-381a-301d-ab771d700038">-Rest 1:00-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e8fe3aa6-7fff-381a-301d-ab771d700038">AMRAP x 3 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-e8fe3aa6-7fff-381a-301d-ab771d700038">Max Power Clean (135/95)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e8fe3aa6-7fff-381a-301d-ab771d700038">-Rest 1:00-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e8fe3aa6-7fff-381a-301d-ab771d700038">AMRAP x 5 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-e8fe3aa6-7fff-381a-301d-ab771d700038">3 Power Clean (95/65)</span></p><p dir="ltr"><span id="docs-internal-guid-e8fe3aa6-7fff-381a-301d-ab771d700038">5 Burpees</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e8fe3aa6-7fff-381a-301d-ab771d700038">(Score is Total Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e8fe3aa6-7fff-381a-301d-ab771d700038">KG BB 1: (60/42.5)</span></p><p dir="ltr"><span id="docs-internal-guid-e8fe3aa6-7fff-381a-301d-ab771d700038">KG BB 2: (42.5/30)</span></p>
Post-Workout Strength – All
Metcon (Weight)
<p dir="ltr"><span id="docs-internal-guid-e7a8a641-7fff-86db-ab7d-d57f9b97f644">15-12-10</span></p><p dir="ltr"><span id="docs-internal-guid-e7a8a641-7fff-86db-ab7d-d57f9b97f644">Wide Grip Bent Over Row*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e7a8a641-7fff-86db-ab7d-d57f9b97f644">*Start Light-Mod and build each set. All reps should be unbroken with a :01 pause at the top. After each set complete 15 Supinated Band Pull-Aparts.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e7a8a641-7fff-86db-ab7d-d57f9b97f644">(Score is Weight)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e7a8a641-7fff-86db-ab7d-d57f9b97f644">Week 5 of 9 Strict Gymnastics</span></p>
