171 CrossFit – Thu, Apr 27
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-a225c6e6-7fff-f75c-1807-4782ce338f8d">EMOM x 9 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-a225c6e6-7fff-f75c-1807-4782ce338f8d">MIN 1 – :40 Bike (Light→Light-Mod→Mod)</span></p><p dir="ltr"><span id="docs-internal-guid-a225c6e6-7fff-f75c-1807-4782ce338f8d">MIN 2 – :40 Banded Good Morning</span></p><p dir="ltr"><span id="docs-internal-guid-a225c6e6-7fff-f75c-1807-4782ce338f8d">MIN 3 – :40 Deadbug</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a225c6e6-7fff-f75c-1807-4782ce338f8d">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a225c6e6-7fff-f75c-1807-4782ce338f8d">1 ROUND*</span></p><p dir="ltr"><span id="docs-internal-guid-a225c6e6-7fff-f75c-1807-4782ce338f8d">1:00 Mod-Hard Bike Pace</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a225c6e6-7fff-f75c-1807-4782ce338f8d">*This is a test round to have a target goal to aim for in the workout. Perform without looking at the screen, find a Mod-Hard pace where breathing is labored but not a sprint.</span></p>
Strength – All
Deadlift (3×5 @ 1111*)
<p dir="ltr"><span id="docs-internal-guid-bfd5cb67-7fff-2754-07d3-14ab7be70f40">*Keep weight Light across all sets. This is a Deload Week.</span></p><p dir="ltr"> </p><p dir="ltr">Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position'</p><p> </p><p dir="ltr"><span id="docs-internal-guid-bfd5cb67-7fff-2754-07d3-14ab7be70f40">(Score is Weight)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bfd5cb67-7fff-2754-07d3-14ab7be70f40">Week 5 of 5 Tempo</span></p>
Workout – Performance
Metcon (Calories)
<p dir="ltr"><span id="docs-internal-guid-699ab1fd-7fff-b59d-5a98-5dbee1153960">EMOM x 15 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-699ab1fd-7fff-b59d-5a98-5dbee1153960">MIN 1 & 2 – Max Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-699ab1fd-7fff-b59d-5a98-5dbee1153960">MIN 3 – 7 ‘Library’ Deadlifts (Athlete Choice, Heavy)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-699ab1fd-7fff-b59d-5a98-5dbee1153960">(Score is Total Cals)</span></p>
Workout – Fitness
Metcon (Calories)
<p dir="ltr"><span id="docs-internal-guid-31081476-7fff-06e5-801e-f85363c635df">EMOM x 15 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-31081476-7fff-06e5-801e-f85363c635df">MIN 1 & 2 – Max Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-31081476-7fff-06e5-801e-f85363c635df">MIN 3 – 7 ‘Library’ Deadlifts (Athlete Choice, Mod-Heavy+)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-31081476-7fff-06e5-801e-f85363c635df">(Score is Total Cals)</span></p>
Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-963527c6-7fff-5354-45ad-fbde0cca66e1">EMOM x 9 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-963527c6-7fff-5354-45ad-fbde0cca66e1">MIN 1 – :50 Nasal Breathing EZ Bike</span></p><p dir="ltr"><span id="docs-internal-guid-963527c6-7fff-5354-45ad-fbde0cca66e1">MIN 2 – :25/:25 Single Leg Glute Bridge-Up</span></p><p dir="ltr"><span id="docs-internal-guid-963527c6-7fff-5354-45ad-fbde0cca66e1">MIN 3 – :50 Cat/Cow</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-963527c6-7fff-5354-45ad-fbde0cca66e1">(No Measure)</span></p>
