171 CrossFit – Thu, Aug 10
Warm-Up
Warm-Up
<p>RUNNING PREP (4:00 MINUTES)</p><p>200m Run @ Mod Pace</p><p>25’ Toe Walk</p><p>25’ Heel Walk</p><p>25’ High Knees</p><p>25’ Butt Kickers</p><p>25’ Toy Soldiers </p><p>25’ High Skips</p><p>200m Run @ Hard Pace</p><p> </p><p>Into… </p><p> </p><p>GENERAL WARM-UP </p><p>AMRAP x 4 MINUTES </p><p>5 KB Deadlifts</p><p>5 KB Swings </p><p>5 KB Goblet Squats</p><p>10 V-Ups</p>
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Reps)
<p>4 SETS* </p><p>400m Run</p><p> </p><p>While P1 is Running…P2 Completes:</p><p>1:00 KB Front Rack Hold</p><p>Immediately into…</p><p>Max Sit-Ups Until P1 Finishes Run</p><p> </p><p>-Rest 1:00 b/t Sets-</p><p> </p><p>*P1 completes 400m Run, while P2 completes 1:00 Front Rack Hold (Athlete Choice) into Max Sit-Ups until P1 returns then switches. After each set, rest 1:00.</p><p> </p><p>(Score is Total Reps of Sit-Ups)</p>
Workout – All
Solo Option (Time)
<p>4 SETS</p><p>400m Run</p><p>1:00 DBL KB Front Rack Hold (Athlete Choice)</p><p>30 Sit-Ups</p><p> </p><p>-Rest 1:00 b/t Sets-</p><p> </p><p>(Score is Slowest Set)</p>
Post-Workout Strength – All
Front Squat (3×5*)
<p>*Option for High-Bar Back Squat</p><p> </p><p>Consider this is a primer for tomorrow’s OLY work. If you are not training tomorrow, use today to reinforce good mechanics. Use Light-Mod weight for all sets.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 6 of 8 Oly Cycle</p>
