171 CrossFit – Mon, Aug 14
Warm-Up
Warm-Up
<p>GENERAL WARM-UP</p><p>AMRAP x 6-8 MINUTES</p><p>10 Alt. Lunges*</p><p>10 Alt. Plank Shoulder Taps</p><p>5 Perfect Push-Ups</p><p>150m Jog</p><p> </p><p>*At 3:00, change to Alt. Jumping Lunges</p><p> </p><p>Into…</p><p> </p><p>SPECIFIC WARM-UP</p><p>2-3 ROUNDS</p><p>:10 Bottom of Ring Hold</p><p>15 Banded Tricep Extensions</p><p>:10 Top of Ring Hold</p>
Skill – All
EMOM x 5 MINUTES
<p>5-7 Strict Ring Dips</p><p>or…</p><p>5-7 Box Dips</p><p> </p><p>(No Measure)</p><p> </p><p>Week 7 of 9 Gymnastics Cycle</p>
Workout – Performance
3 SETS (AMRAP – Rounds and Reps)
<p>AMRAP x 6 MINUTES</p><p>150m Run</p><p>12 DBL DB Front Rack Alt. Lunges (50/35)</p><p>9 Ring Dips</p><p> </p><p>-Rest 1:30 b/t Sets-</p><p> </p><p>*Reset at beginning of AMRAP.</p><p> </p><p>(Score is Lowest Rounds + Reps)</p><p> </p><p>KG DB: (22.5/15)</p>
Workout – Fitness
3 SETS (AMRAP – Rounds and Reps)
<p>AMRAP x 6 MINUTES</p><p>150m Run</p><p>12 DBL DB Front Rack Alt. Lunges (35/20)</p><p>9 Box Dips</p><p> </p><p>-Rest 1:30 b/t Sets-</p><p> </p><p>*Reset at beginning of AMRAP.</p><p> </p><p>(Score is Lowest Rounds + Reps)</p><p> </p><p>KG DB: (15/10)</p>
Optional Cool Down
EMOM x 8 MINUTES
<p>MIN 1 – :45 Barbell or Lacrosse Ball Tricep Smash</p><p>MIN 2 – :45 Alt. 90-90 Hip Rotations</p><p> </p><p>(No Measure)</p>
