171 CrossFit – Wed, Apr 26
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-356766b7-7fff-2db7-4787-e269e678efe6">Have a pair of plates (10s or 15s) ready to use!</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-356766b7-7fff-2db7-4787-e269e678efe6">Optional Mobility/Stretch Flow pre-warm-up…</span></p><p dir="ltr"><span id="docs-internal-guid-356766b7-7fff-2db7-4787-e269e678efe6">1-2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-356766b7-7fff-2db7-4787-e269e678efe6">5/5 Moose Antlers</span></p><p dir="ltr"><span id="docs-internal-guid-356766b7-7fff-2db7-4787-e269e678efe6">5 Cat/Cows</span></p><p dir="ltr"><span id="docs-internal-guid-356766b7-7fff-2db7-4787-e269e678efe6">5/5 Side Plank Rotations</span></p><p dir="ltr"><span id="docs-internal-guid-356766b7-7fff-2db7-4787-e269e678efe6">5 As / Ts / Ys @ bodyweight</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-356766b7-7fff-2db7-4787-e269e678efe6">2 ROUNDS*</span></p><p dir="ltr"><span id="docs-internal-guid-356766b7-7fff-2db7-4787-e269e678efe6">5/5 Plate Around the Worlds → 10 Plate Forward Raises</span></p><p dir="ltr"><span id="docs-internal-guid-356766b7-7fff-2db7-4787-e269e678efe6">10 SLOW Plank Alt. Shoulder Taps</span></p><p dir="ltr"><span id="docs-internal-guid-356766b7-7fff-2db7-4787-e269e678efe6">15 Feet Together Plate Hops (forward & back)</span></p><p dir="ltr"><span id="docs-internal-guid-356766b7-7fff-2db7-4787-e269e678efe6">10 Alt. DB Deadlifts → 10 Alt. DB Upright Rows</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-356766b7-7fff-2db7-4787-e269e678efe6">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-356766b7-7fff-2db7-4787-e269e678efe6">2 ROUNDS*</span></p><p dir="ltr"><span id="docs-internal-guid-356766b7-7fff-2db7-4787-e269e678efe6">5/5 Single Arm Plate Deficit Knee Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-356766b7-7fff-2db7-4787-e269e678efe6">:30 Plank Hold</span></p><p dir="ltr"><span id="docs-internal-guid-356766b7-7fff-2db7-4787-e269e678efe6">:30 Single-Unders → :30 Double Under or Crossover Practice (play around here!)</span></p><p dir="ltr"><span id="docs-internal-guid-356766b7-7fff-2db7-4787-e269e678efe6">5/5 Single Arm DB Strict Press → 10 Alt. DB Hang Snatch</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-356766b7-7fff-2db7-4787-e269e678efe6">*Arrows indicate movement change for the 2nd round.</span></p>
Strength – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-fd6e4dbe-7fff-763a-81bf-453fec432b0f">EMOM x 12 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-fd6e4dbe-7fff-763a-81bf-453fec432b0f">MIN 1 – 2-3 Deficit Strict Handstand Push-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-fd6e4dbe-7fff-763a-81bf-453fec432b0f">MIN 2 – :25/:25 Single Arm Plank Hold</span></p><p dir="ltr"><span id="docs-internal-guid-fd6e4dbe-7fff-763a-81bf-453fec432b0f">MIN 3 – :50 Shuttle Run or DU Practice</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fd6e4dbe-7fff-763a-81bf-453fec432b0f">*Use plates or parallettes to create small deficit. Option to increase reps to 4-6 if moving w/o mechanical breakdown.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fd6e4dbe-7fff-763a-81bf-453fec432b0f">(No Measure)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fd6e4dbe-7fff-763a-81bf-453fec432b0f">Week 5 of 9 Strict Gymnastics</span></p>
Strength – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-da58deca-7fff-b5f2-0441-49abaf9d3df4">EMOM x 12 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-da58deca-7fff-b5f2-0441-49abaf9d3df4">MIN 1 – 3-5 Deficit Push-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-da58deca-7fff-b5f2-0441-49abaf9d3df4">MIN 2 – :25/:25 Single Arm Plank Hold</span></p><p dir="ltr"><span id="docs-internal-guid-da58deca-7fff-b5f2-0441-49abaf9d3df4">MIN 3 – :50 Shuttle Run or Jump Rope Practice</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-da58deca-7fff-b5f2-0441-49abaf9d3df4">*Use plates or DBs or parallettes to create small deficit. Option to increase reps to 6-8 if moving w/o mechanical breakdown.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-da58deca-7fff-b5f2-0441-49abaf9d3df4">(No Measure)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-da58deca-7fff-b5f2-0441-49abaf9d3df4">Week 5 of 9 Strict Gymnastics</span></p>
Workout – Performance
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-be7f26bb-7fff-f806-7872-28a920113ecb">2 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-be7f26bb-7fff-f806-7872-28a920113ecb">AMRAP x 7 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-be7f26bb-7fff-f806-7872-28a920113ecb">2-3-4-and so on…</span></p><p dir="ltr"><span id="docs-internal-guid-be7f26bb-7fff-f806-7872-28a920113ecb">Strict Handstand Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-be7f26bb-7fff-f806-7872-28a920113ecb">4-6-8 and so on…</span></p><p dir="ltr"><span id="docs-internal-guid-be7f26bb-7fff-f806-7872-28a920113ecb">Alt. DB Hang Power Snatch (50/35)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-be7f26bb-7fff-f806-7872-28a920113ecb">*After each complete set (HSPU + HPS) complete 30 Double Unders. Reset at the beginning of each AMRAP.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-be7f26bb-7fff-f806-7872-28a920113ecb">-Rest 2:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-be7f26bb-7fff-f806-7872-28a920113ecb">(Score is Lowest Reps of HSPU + HPS)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-be7f26bb-7fff-f806-7872-28a920113ecb">KG DB: (22.5/15)</span></p>
Workout – Fitness
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-f79b9ecc-7fff-81f1-6936-262c3335c3ab">2 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-f79b9ecc-7fff-81f1-6936-262c3335c3ab">AMRAP x 7 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-f79b9ecc-7fff-81f1-6936-262c3335c3ab">4-6-8 and so on…</span></p><p dir="ltr"><span id="docs-internal-guid-f79b9ecc-7fff-81f1-6936-262c3335c3ab">DB Strict Press (Athlete Choice, Mod)</span></p><p dir="ltr"><span id="docs-internal-guid-f79b9ecc-7fff-81f1-6936-262c3335c3ab">Alt. DB Hang Power Snatch (35/20)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f79b9ecc-7fff-81f1-6936-262c3335c3ab">*After each complete set (DBSP + HPS) complete 30 Single Unders. Reset at the beginning of each AMRAP.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f79b9ecc-7fff-81f1-6936-262c3335c3ab">-Rest 2:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f79b9ecc-7fff-81f1-6936-262c3335c3ab">(Score is Lowest Reps of DBSP + HPS)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f79b9ecc-7fff-81f1-6936-262c3335c3ab">KG DB: (15/10)</span></p>
Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-bbb14ad3-7fff-cfff-da47-404bd6503ae6">2-3 SETS FOR QUALITY</span></p><p dir="ltr"><span id="docs-internal-guid-bbb14ad3-7fff-cfff-da47-404bd6503ae6">5 As w/Light Weight</span></p><p dir="ltr"><span id="docs-internal-guid-bbb14ad3-7fff-cfff-da47-404bd6503ae6">5 Ts w/Light Weight</span></p><p dir="ltr"><span id="docs-internal-guid-bbb14ad3-7fff-cfff-da47-404bd6503ae6">5 Ys w/Light Weight</span></p><p dir="ltr"><span id="docs-internal-guid-bbb14ad3-7fff-cfff-da47-404bd6503ae6">15 Banded Upright Rows</span></p><p dir="ltr"><span id="docs-internal-guid-bbb14ad3-7fff-cfff-da47-404bd6503ae6">1:00 Child’s Pose w/Lat Stretch</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bbb14ad3-7fff-cfff-da47-404bd6503ae6">-Rest as Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bbb14ad3-7fff-cfff-da47-404bd6503ae6">(No Measure)</span></p>
