171 CrossFit – Tue, Apr 4
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-443f55b8-7fff-0538-e4f8-cf6a9d62ca5d">400m Group Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-443f55b8-7fff-0538-e4f8-cf6a9d62ca5d">Into…</span></p><p dir="ltr"><br /><span id="docs-internal-guid-443f55b8-7fff-0538-e4f8-cf6a9d62ca5d">AMRAP x 5 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-443f55b8-7fff-0538-e4f8-cf6a9d62ca5d">5 Scap Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-443f55b8-7fff-0538-e4f8-cf6a9d62ca5d">5 Banded Pull Aparts</span></p><p dir="ltr"><span id="docs-internal-guid-443f55b8-7fff-0538-e4f8-cf6a9d62ca5d">5 Banded Strict Press</span></p><p dir="ltr"><span id="docs-internal-guid-443f55b8-7fff-0538-e4f8-cf6a9d62ca5d">10 Hollow Rocks </span></p>
Strength – All
Shoulder Press (3×6 @ 21X1*)
<p dir="ltr"><span id="docs-internal-guid-d8f74d1d-7fff-529a-e703-f19d6497128d">Tempo Strict Press (21X1)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d8f74d1d-7fff-529a-e703-f19d6497128d">*Keep weight Moderate-Heavy across all sets.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d8f74d1d-7fff-529a-e703-f19d6497128d">Remember Reading Tempo…</span></p><p dir="ltr"><span id="docs-internal-guid-d8f74d1d-7fff-529a-e703-f19d6497128d">1st Number is ‘Down Portion'</span></p><p dir="ltr"><span id="docs-internal-guid-d8f74d1d-7fff-529a-e703-f19d6497128d">2nd Number is ‘Down Position'</span></p><p dir="ltr"><span id="docs-internal-guid-d8f74d1d-7fff-529a-e703-f19d6497128d">3rd Number is ‘Up Portion'</span></p><p dir="ltr"><span id="docs-internal-guid-d8f74d1d-7fff-529a-e703-f19d6497128d">4th Number is ‘Up Position'</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d8f74d1d-7fff-529a-e703-f19d6497128d">(Score is Weight)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d8f74d1d-7fff-529a-e703-f19d6497128d">Week 2 of 4 Tempo</span></p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-92ccebb8-7fff-eb1d-52b6-0eb95a5f1dfa">4 SETS*</span></p><p dir="ltr"><span id="docs-internal-guid-92ccebb8-7fff-eb1d-52b6-0eb95a5f1dfa">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-92ccebb8-7fff-eb1d-52b6-0eb95a5f1dfa">100m Run</span></p><p dir="ltr"><span id="docs-internal-guid-92ccebb8-7fff-eb1d-52b6-0eb95a5f1dfa">12 Toes to Bar</span></p><p dir="ltr"><span id="docs-internal-guid-92ccebb8-7fff-eb1d-52b6-0eb95a5f1dfa">8 Handstand Push-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-92ccebb8-7fff-eb1d-52b6-0eb95a5f1dfa">-Rest 1:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-92ccebb8-7fff-eb1d-52b6-0eb95a5f1dfa">*Reset at the beginning of each AMRAP.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-92ccebb8-7fff-eb1d-52b6-0eb95a5f1dfa">(Score is Lowest Rounds + Reps)</span></p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-a9422959-7fff-5eee-a8a9-4f6763ad00bd">4 SETS*</span></p><p dir="ltr"><span id="docs-internal-guid-a9422959-7fff-5eee-a8a9-4f6763ad00bd">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-a9422959-7fff-5eee-a8a9-4f6763ad00bd">100m Run</span></p><p dir="ltr"><span id="docs-internal-guid-a9422959-7fff-5eee-a8a9-4f6763ad00bd">10 Toes to Something**</span></p><p dir="ltr"><span id="docs-internal-guid-a9422959-7fff-5eee-a8a9-4f6763ad00bd">6 Pike Push-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a9422959-7fff-5eee-a8a9-4f6763ad00bd">-Rest 1:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a9422959-7fff-5eee-a8a9-4f6763ad00bd">*Reset at the beginning of each AMRAP.</span></p><p dir="ltr"><span id="docs-internal-guid-a9422959-7fff-5eee-a8a9-4f6763ad00bd">**Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a9422959-7fff-5eee-a8a9-4f6763ad00bd">(Score is Lowest Rounds + Reps)</span></p>
Optional Finisher
Metcon
<p dir="ltr"><span id="docs-internal-guid-6d1df8aa-7fff-c6b1-edf2-05d4df2441dc">EMOM x 9 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-6d1df8aa-7fff-c6b1-edf2-05d4df2441dc">MIN 1 – 10/10 Single Arm Banded Lat Pushdowns</span></p><p dir="ltr"><span id="docs-internal-guid-6d1df8aa-7fff-c6b1-edf2-05d4df2441dc">MIN 2 – 10 Seated Pike Leg Lifts</span></p><p dir="ltr"><span id="docs-internal-guid-6d1df8aa-7fff-c6b1-edf2-05d4df2441dc">MIN 3 – 20 Banded Upright Rows</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6d1df8aa-7fff-c6b1-edf2-05d4df2441dc">(No Measure)</span></p>
