171 CrossFit – Mon, Apr 3
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-448f8994-7fff-7768-1f60-c1c01b05ae34">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-448f8994-7fff-7768-1f60-c1c01b05ae34">:30 Mod Bike</span></p><p dir="ltr"><span id="docs-internal-guid-448f8994-7fff-7768-1f60-c1c01b05ae34">20 Single Unders</span></p><p dir="ltr"><span id="docs-internal-guid-448f8994-7fff-7768-1f60-c1c01b05ae34">5 Bootstrap Squats</span></p><p dir="ltr"><span id="docs-internal-guid-448f8994-7fff-7768-1f60-c1c01b05ae34">5 BB Hang High Pulls</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-448f8994-7fff-7768-1f60-c1c01b05ae34">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-448f8994-7fff-7768-1f60-c1c01b05ae34">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-448f8994-7fff-7768-1f60-c1c01b05ae34">:30 Fast Bike</span></p><p dir="ltr"><span id="docs-internal-guid-448f8994-7fff-7768-1f60-c1c01b05ae34">20 Double Unders</span></p><p dir="ltr"><span id="docs-internal-guid-448f8994-7fff-7768-1f60-c1c01b05ae34">5 Hang Power Cleans</span></p><p dir="ltr"><span id="docs-internal-guid-448f8994-7fff-7768-1f60-c1c01b05ae34">5 Front Squats</span></p>
Strength – All
Back Squat (3×6 @ 21X1*)
<p dir="ltr"><span id="docs-internal-guid-46222b5e-7fff-b3ac-2fe8-a25a08260ace">Tempo Back Squat (21X1)</span></p><p> </p><p><span id="docs-internal-guid-46222b5e-7fff-b3ac-2fe8-a25a08260ace">*Keep weight Moderate-Heavy across all sets.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-46222b5e-7fff-b3ac-2fe8-a25a08260ace">Remember Reading Tempo…</span></p><p dir="ltr"><span id="docs-internal-guid-46222b5e-7fff-b3ac-2fe8-a25a08260ace">1st Number is ‘Down Portion'</span></p><p dir="ltr"><span id="docs-internal-guid-46222b5e-7fff-b3ac-2fe8-a25a08260ace">2nd Number is ‘Down Position'</span></p><p dir="ltr"><span id="docs-internal-guid-46222b5e-7fff-b3ac-2fe8-a25a08260ace">3rd Number is ‘Up Portion'</span></p><p dir="ltr"><span id="docs-internal-guid-46222b5e-7fff-b3ac-2fe8-a25a08260ace">4th Number is ‘Up Position'</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-46222b5e-7fff-b3ac-2fe8-a25a08260ace">(Score is Weight)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-46222b5e-7fff-b3ac-2fe8-a25a08260ace">Week 2 of 4 Tempo</span></p>
Workout – Performance
“THIGH SOCIETY” (Time)
FOR TIME
50 Double Unders
30 Chest to Bar Pull-Ups
50 Double Unders
20 Front Squats (155/105)
50 Double Unders
10 Power Cleans
50 Double Unders
50/40 Cal Bike
50 Double Unders
30 Chest to Bar Pull-Ups
50 Double Unders
20 Front Squats (155/105)
50 Double Unders
10 Power Cleans
50 Double Unders
50/40 Cal Bike
(Score is Time)
KG BB: (70/47.5)
<p dir="ltr"><span id="docs-internal-guid-ad1f9e6f-7fff-dc29-a9cc-9d56cf17001a">*NOTE: W.O.W. this our pick for epic workout of the week!</span></p>
Workout – Fitness
“THIGH SOCIETY (FITNESS)” (Time)
FOR TIME
75 Single Unders*
30 Jumping Pull-Ups
75 Single Unders
20 Front Squats (115/75)
75 Single Unders
10 Power Cleans
75 Single Unders
40/30 Cal Bike
75 Single Unders*
30 Jumping Pull-Ups
75 Single Unders
20 Front Squats (115/75)
75 Single Unders
10 Power Cleans
75 Single Unders
40/30 Cal Bike
*Option for 50 Plate Hops instead of Single Unders
(Score is Time)
KG BB: (52.5/35)
<p dir="ltr"><span id="docs-internal-guid-57150dbc-7fff-5ef3-615e-df48f2dd21f1">*NOTE: W.O.W. this our pick for epic workout of the week!</span></p>
Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-a6e5022b-7fff-7d76-54f5-7d3919bd2681">2-3 SETS FOR QUALITY</span></p><p dir="ltr"><span id="docs-internal-guid-a6e5022b-7fff-7d76-54f5-7d3919bd2681">1:00 Calf Smash on Barbell</span></p><p dir="ltr"><span id="docs-internal-guid-a6e5022b-7fff-7d76-54f5-7d3919bd2681">:30 Prayer Stretch on Barbell/Foam Roller/Floor*</span></p><p dir="ltr"><span id="docs-internal-guid-a6e5022b-7fff-7d76-54f5-7d3919bd2681">5/5 Groiner w/Thoracic Rotation**</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a6e5022b-7fff-7d76-54f5-7d3919bd2681">-Rest as Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a6e5022b-7fff-7d76-54f5-7d3919bd2681">*Hands can be on top of each other or side by side on top of the barbell or foam roller. Send the hips back and drop the chest towards ground.</span></p><p dir="ltr"><span id="docs-internal-guid-a6e5022b-7fff-7d76-54f5-7d3919bd2681">**Keep back knee off the ground, driving back leg up, actively engaging hips. Rotate down and away from the leading leg, then twist and reach up towards the leading leg.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a6e5022b-7fff-7d76-54f5-7d3919bd2681">(No Measure)</span></p>
