171 CrossFit – Thu, Apr 6
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-5bd5d50c-7fff-df37-ef8d-5b5ec0e7c9f1">2-3 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-5bd5d50c-7fff-df37-ef8d-5b5ec0e7c9f1">1:00 Cardio Choice</span></p><p dir="ltr"><span id="docs-internal-guid-5bd5d50c-7fff-df37-ef8d-5b5ec0e7c9f1">5/5 Split Squats</span></p><p dir="ltr"><span id="docs-internal-guid-5bd5d50c-7fff-df37-ef8d-5b5ec0e7c9f1">10 Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-5bd5d50c-7fff-df37-ef8d-5b5ec0e7c9f1">10 Dante Rows</span></p><p dir="ltr"><span id="docs-internal-guid-5bd5d50c-7fff-df37-ef8d-5b5ec0e7c9f1">10 Ring Rows</span></p>
Strength – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-8d8a5aa7-7fff-133e-4394-d395c876f55e">ON A 8:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-8d8a5aa7-7fff-133e-4394-d395c876f55e">Strict Chest to Bar Practice*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8d8a5aa7-7fff-133e-4394-d395c876f55e">*Focus on wider grip + leaning back to lead with chest.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8d8a5aa7-7fff-133e-4394-d395c876f55e">(No Measure)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8d8a5aa7-7fff-133e-4394-d395c876f55e">Week 2 of 9 Strict Gymnastics</span></p>
Strength – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-96cd9380-7fff-5e35-0719-c3dadda62bb3">ON A 8:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-96cd9380-7fff-5e35-0719-c3dadda62bb3">Strict Pull-Up Practice*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-96cd9380-7fff-5e35-0719-c3dadda62bb3">*Focus on engaging lats before pulling + keeping Hollow Body.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-96cd9380-7fff-5e35-0719-c3dadda62bb3">(No Measure)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-96cd9380-7fff-5e35-0719-c3dadda62bb3">Week 2 of 9 Strict Gymnastics</span></p>
Workout – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-d3fe5f77-7fff-b297-954b-7f913b371970">3 SETS FOR QUALITY</span></p><p dir="ltr"><span id="docs-internal-guid-d3fe5f77-7fff-b297-954b-7f913b371970">1 Set of Max Strict Chest to Bars</span></p><p dir="ltr"><span id="docs-internal-guid-d3fe5f77-7fff-b297-954b-7f913b371970">2/2 KB/DB Turkish Get-Up (Athlete Choice, Mod-Heavy)</span></p><p dir="ltr"><span id="docs-internal-guid-d3fe5f77-7fff-b297-954b-7f913b371970">30 Banded Dante Rows</span></p><p dir="ltr"><span id="docs-internal-guid-d3fe5f77-7fff-b297-954b-7f913b371970">10/10 Bodyweight Split Squats</span></p><p dir="ltr"><span id="docs-internal-guid-d3fe5f77-7fff-b297-954b-7f913b371970">30 Sit-Ups**</span></p><p dir="ltr"><span id="docs-internal-guid-d3fe5f77-7fff-b297-954b-7f913b371970">1:00 Cardio Choice*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d3fe5f77-7fff-b297-954b-7f913b371970">*Athlete can choose level of intensity for the Cardio Choice (EZ, MOD, or HARD).</span></p><p dir="ltr"><span id="docs-internal-guid-d3fe5f77-7fff-b297-954b-7f913b371970">**Option to Perform GHD Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d3fe5f77-7fff-b297-954b-7f913b371970">-No Additional Rest b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d3fe5f77-7fff-b297-954b-7f913b371970">(No Measure)</span></p>
Workout – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-5bfd8c75-7fff-02f7-acdc-858b171e86fe">3 SETS FOR QUALITY</span></p><p dir="ltr"><span id="docs-internal-guid-5bfd8c75-7fff-02f7-acdc-858b171e86fe">1 Set of Max Strict Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-5bfd8c75-7fff-02f7-acdc-858b171e86fe">2/2 KB/DB Turkish Get-Up</span></p><p dir="ltr"><span id="docs-internal-guid-5bfd8c75-7fff-02f7-acdc-858b171e86fe">20 Banded Dante Rows</span></p><p dir="ltr"><span id="docs-internal-guid-5bfd8c75-7fff-02f7-acdc-858b171e86fe">10/10 Bodyweight Split Squats</span></p><p dir="ltr"><span id="docs-internal-guid-5bfd8c75-7fff-02f7-acdc-858b171e86fe">20 Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-5bfd8c75-7fff-02f7-acdc-858b171e86fe">1:00 Cardio Choice*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5bfd8c75-7fff-02f7-acdc-858b171e86fe">*Athlete can choose level of intensity for the Cardio Choice (EZ, MOD, or HARD).</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5bfd8c75-7fff-02f7-acdc-858b171e86fe">-No Additional Rest b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5bfd8c75-7fff-02f7-acdc-858b171e86fe">(No Measure)</span></p>
Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-84d8203a-7fff-498c-2bd3-82627440e6e4">1-2 SETS FOR QUALITY</span></p><p dir="ltr"><span id="docs-internal-guid-84d8203a-7fff-498c-2bd3-82627440e6e4">5 Up-Dog to Down Dog</span></p><p dir="ltr"><span id="docs-internal-guid-84d8203a-7fff-498c-2bd3-82627440e6e4">:30/:30 Three Legged Downward Dog Pose</span></p><p dir="ltr"><span id="docs-internal-guid-84d8203a-7fff-498c-2bd3-82627440e6e4">5 Cat/Cows</span></p><p dir="ltr"><span id="docs-internal-guid-84d8203a-7fff-498c-2bd3-82627440e6e4">:30 Happy Baby</span></p><p dir="ltr"><span id="docs-internal-guid-84d8203a-7fff-498c-2bd3-82627440e6e4">1:00 Rebound Pose</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-84d8203a-7fff-498c-2bd3-82627440e6e4">(No Measure)</span></p>
