171 CrossFit – Fri, Apr 28
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-1de751d0-7fff-66e3-7aed-222557d87ca7">0:00-3:00 RUNNING DRILLS</span></p><p dir="ltr"><span id="docs-internal-guid-1de751d0-7fff-66e3-7aed-222557d87ca7">Running Drill Options:</span></p><p dir="ltr"><span id="docs-internal-guid-1de751d0-7fff-66e3-7aed-222557d87ca7">Walking Knees to Chest</span></p><p dir="ltr"><span id="docs-internal-guid-1de751d0-7fff-66e3-7aed-222557d87ca7">Calf Walk</span></p><p dir="ltr"><span id="docs-internal-guid-1de751d0-7fff-66e3-7aed-222557d87ca7">Bear Crawl</span></p><p dir="ltr"><span id="docs-internal-guid-1de751d0-7fff-66e3-7aed-222557d87ca7">Walking Spiderman Lunges</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1de751d0-7fff-66e3-7aed-222557d87ca7">INTO..</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1de751d0-7fff-66e3-7aed-222557d87ca7">AMRAP x 3 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-1de751d0-7fff-66e3-7aed-222557d87ca7">8 Alt. Box Step-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-1de751d0-7fff-66e3-7aed-222557d87ca7">4/4 DB Around the World</span></p><p dir="ltr"><span id="docs-internal-guid-1de751d0-7fff-66e3-7aed-222557d87ca7">4/4 Moose Antlers</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1de751d0-7fff-66e3-7aed-222557d87ca7">INTO..</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1de751d0-7fff-66e3-7aed-222557d87ca7">AMRAP x 3 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-1de751d0-7fff-66e3-7aed-222557d87ca7">100m Run</span></p><p dir="ltr"><span id="docs-internal-guid-1de751d0-7fff-66e3-7aed-222557d87ca7">5 Barbell Strict Press</span></p><p dir="ltr"><span id="docs-internal-guid-1de751d0-7fff-66e3-7aed-222557d87ca7">5 Box Jumps</span></p>
Strength – All
Shoulder Press (3×5 @ 1111*)
<p dir="ltr"><span id="docs-internal-guid-44ca2d41-7fff-bf09-0c05-c4be5ff1f26a">*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-44ca2d41-7fff-bf09-0c05-c4be5ff1f26a">(Score is Weight)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-44ca2d41-7fff-bf09-0c05-c4be5ff1f26a">Week 5 of 5 Tempo</span></p>
Workout – Performance
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-ce4edbf5-7fff-3d2c-b099-1953d3eea56f">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-ce4edbf5-7fff-3d2c-b099-1953d3eea56f">400m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ce4edbf5-7fff-3d2c-b099-1953d3eea56f">Immediately Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ce4edbf5-7fff-3d2c-b099-1953d3eea56f">5 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-ce4edbf5-7fff-3d2c-b099-1953d3eea56f">15 Box Jumps (20)</span></p><p dir="ltr"><span id="docs-internal-guid-ce4edbf5-7fff-3d2c-b099-1953d3eea56f">10 Push Press (95/65)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ce4edbf5-7fff-3d2c-b099-1953d3eea56f">Immediately Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ce4edbf5-7fff-3d2c-b099-1953d3eea56f">400m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ce4edbf5-7fff-3d2c-b099-1953d3eea56f">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ce4edbf5-7fff-3d2c-b099-1953d3eea56f">KG BB: (42.5/30)</span></p>
Workout – Fitness
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-3ea57275-7fff-87c5-f6e0-748c83b25bf0">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-3ea57275-7fff-87c5-f6e0-748c83b25bf0">400m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3ea57275-7fff-87c5-f6e0-748c83b25bf0">Immediately Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3ea57275-7fff-87c5-f6e0-748c83b25bf0">5 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-3ea57275-7fff-87c5-f6e0-748c83b25bf0">10 Box Jumps (20)</span></p><p dir="ltr"><span id="docs-internal-guid-3ea57275-7fff-87c5-f6e0-748c83b25bf0">10 Push Press (65/45)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3ea57275-7fff-87c5-f6e0-748c83b25bf0">Immediately Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3ea57275-7fff-87c5-f6e0-748c83b25bf0">400m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3ea57275-7fff-87c5-f6e0-748c83b25bf0">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3ea57275-7fff-87c5-f6e0-748c83b25bf0">KG BB: (30/20)</span></p>
Cool Down
2-3 SETS FOR QUALITY
<p dir="ltr"><span id="docs-internal-guid-600c4707-7fff-1a59-e36d-a70368474f4e">:30 Lat/Prayer Stretch on Box</span></p><p dir="ltr"><span id="docs-internal-guid-600c4707-7fff-1a59-e36d-a70368474f4e">5/5 SLOW Single Leg Box Squats</span></p><p dir="ltr"><span id="docs-internal-guid-600c4707-7fff-1a59-e36d-a70368474f4e">10/10 Ankle Distractions*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-600c4707-7fff-1a59-e36d-a70368474f4e">*Keeping the whole foot on the ground & facing the box, drive the knee forward towards the box. After each rep, pull the foot slightly away from the box. If you get to the point where the knee can’t touch the box without the heel coming off the ground, you have gone too far.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-600c4707-7fff-1a59-e36d-a70368474f4e">-Rest as Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-600c4707-7fff-1a59-e36d-a70368474f4e">(No Measure)</span></p>
