171 CrossFit – Wed, Apr 5
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-38dbdb2d-7fff-f954-7b03-9520bca1f185">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-38dbdb2d-7fff-f954-7b03-9520bca1f185">5 Cat/Cows</span></p><p dir="ltr"><span id="docs-internal-guid-38dbdb2d-7fff-f954-7b03-9520bca1f185">4 SLOW Jefferson Curls</span></p><p dir="ltr"><span id="docs-internal-guid-38dbdb2d-7fff-f954-7b03-9520bca1f185">3/3 Sciatic Nerve Floss</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-38dbdb2d-7fff-f954-7b03-9520bca1f185">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-38dbdb2d-7fff-f954-7b03-9520bca1f185">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-38dbdb2d-7fff-f954-7b03-9520bca1f185">8 Toe Touch + Jump Jack</span></p><p dir="ltr"><span id="docs-internal-guid-38dbdb2d-7fff-f954-7b03-9520bca1f185">8 Up-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-38dbdb2d-7fff-f954-7b03-9520bca1f185">8 Banded/Empty Bar/Bodyweight Good Mornings</span></p><p dir="ltr"><span id="docs-internal-guid-38dbdb2d-7fff-f954-7b03-9520bca1f185">8/8 Single Leg RDL</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-38dbdb2d-7fff-f954-7b03-9520bca1f185">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-38dbdb2d-7fff-f954-7b03-9520bca1f185">2-3 ROUNDS (Time Permitting)</span></p><p dir="ltr"><span id="docs-internal-guid-38dbdb2d-7fff-f954-7b03-9520bca1f185">5/5 Staggered Stance Deadlift w/Empty Barbell*</span></p><p dir="ltr"><span id="docs-internal-guid-38dbdb2d-7fff-f954-7b03-9520bca1f185">10 Glute Bridge-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-38dbdb2d-7fff-f954-7b03-9520bca1f185">:30/:30 Single Leg Glute Bridge-Hold</span></p><p dir="ltr"><span id="docs-internal-guid-38dbdb2d-7fff-f954-7b03-9520bca1f185">10 Alt. Step-Overs**</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-38dbdb2d-7fff-f954-7b03-9520bca1f185">*2nd Round: 5 Empty Barbell RDL (feet in Deadlift stance)</span></p><p dir="ltr"><span id="docs-internal-guid-38dbdb2d-7fff-f954-7b03-9520bca1f185">3rd Round: 5 Empty Barbell Deadlifts</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-38dbdb2d-7fff-f954-7b03-9520bca1f185">**2nd Round: Box Jump Overs</span></p><p dir="ltr"><span id="docs-internal-guid-38dbdb2d-7fff-f954-7b03-9520bca1f185">3rd Round: Up-Down Box Jump Overs</span></p>
Strength – All
Deadlift (3×6 @ 21X1*)
<p dir="ltr"><span id="docs-internal-guid-a7487f06-7fff-3f71-c3af-9ae15e3b0a45">Tempo Deadlift (21X1)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a7487f06-7fff-3f71-c3af-9ae15e3b0a45">*Keep weight Moderate-Heavy across all sets.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a7487f06-7fff-3f71-c3af-9ae15e3b0a45">Remember Reading Tempo…</span></p><p dir="ltr"><span id="docs-internal-guid-a7487f06-7fff-3f71-c3af-9ae15e3b0a45">1st Number is ‘Down Portion'</span></p><p dir="ltr"><span id="docs-internal-guid-a7487f06-7fff-3f71-c3af-9ae15e3b0a45">2nd Number is ‘Down Position'</span></p><p dir="ltr"><span id="docs-internal-guid-a7487f06-7fff-3f71-c3af-9ae15e3b0a45">3rd Number is ‘Up Portion'</span></p><p dir="ltr"><span id="docs-internal-guid-a7487f06-7fff-3f71-c3af-9ae15e3b0a45">4th Number is ‘Up Position'</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a7487f06-7fff-3f71-c3af-9ae15e3b0a45">(Score is Weight)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a7487f06-7fff-3f71-c3af-9ae15e3b0a45">Week 2 of 4 Tempo</span></p>
Workout – Performance
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-f4a88556-7fff-cf7c-7ec0-a5c3b60e1392">AMRAP x 10 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-f4a88556-7fff-cf7c-7ec0-a5c3b60e1392">3-6-9-and so on…</span></p><p dir="ltr"><span id="docs-internal-guid-f4a88556-7fff-cf7c-7ec0-a5c3b60e1392">Deadlifts (225/155)</span></p><p dir="ltr"><span id="docs-internal-guid-f4a88556-7fff-cf7c-7ec0-a5c3b60e1392">Up-Down Box Jump Overs (24/20)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f4a88556-7fff-cf7c-7ec0-a5c3b60e1392">(Score is Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f4a88556-7fff-cf7c-7ec0-a5c3b60e1392">KG BB: (100/70)</span></p>
Workout – Fitness
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-6d4a0104-7fff-264b-0d25-60e7c61960eb">AMRAP x 10 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-6d4a0104-7fff-264b-0d25-60e7c61960eb">3-6-9-and so on…</span></p><p dir="ltr"><span id="docs-internal-guid-6d4a0104-7fff-264b-0d25-60e7c61960eb">Deadlifts (155/105)</span></p><p dir="ltr"><span id="docs-internal-guid-6d4a0104-7fff-264b-0d25-60e7c61960eb">Up-Down Box Jump Overs (20)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6d4a0104-7fff-264b-0d25-60e7c61960eb">(Score is Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6d4a0104-7fff-264b-0d25-60e7c61960eb">KG BB: (70/47.5)</span></p>
Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-4e1c7d04-7fff-7a02-875e-c034ca975d24">2-3 SETS FOR QUALITY</span></p><p dir="ltr"><span id="docs-internal-guid-4e1c7d04-7fff-7a02-875e-c034ca975d24">10 Glute Bridge-Ups w/:05 pause at top*</span></p><p dir="ltr"><span id="docs-internal-guid-4e1c7d04-7fff-7a02-875e-c034ca975d24">:30/:30 Single Leg Glute Bridge Hold</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4e1c7d04-7fff-7a02-875e-c034ca975d24">*Option to use a band or hip circle above knees. Focus on bracing, lifting, then holding.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4e1c7d04-7fff-7a02-875e-c034ca975d24">(No Measure)</span></p>
