171 CrossFit – Sat, Aug 19
Warm-Up
Warm-Up
<p>2 ROUNDS </p><p>10 Alt. Box Step-Ups</p><p>8 Up-Downs + 2 Scap Push-Ups*</p><p>6 Knee Push-Ups + Down Dog</p><p>10 Tuck-Ups </p><p> </p><p>*Complete the sprawl back of the Up-Down, complete 2 Scap Push-Ups, then jump up and stand. </p><p> </p><p>Into…</p><p> </p><p>2-3 ROUNDS (Time Permitting)</p><p>6 Slow Push-Ups </p><p>6/6 Single DB Suitcase Box Step-Ups*</p><p>6 Burpees </p><p>6 V-Ups </p><p>6 Box Jumps </p><p> </p><p>*Hold DB in opposite hand of foot stepping up. Ex: If stepping up with your right foot, hold DB in left hand. </p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 10 MINUTES</p><p>8 Push-Ups</p><p>8 DB Farmer Alt. Box Step-Ups (50/35)|(24/20)</p><p>8 Burpees</p><p>8 Toes to Bar</p><p>8 Box Jumps</p><p> </p><p>-Rest 2:00-</p><p> </p><p>AMRAP x 8 MINUTES</p><p>6 Hand Release Push-Ups</p><p>6 DB Farmer Alt. Box Step-Ups</p><p>6 Burpees</p><p>6 Toes to Bar</p><p>6 Box Jumps</p><p> </p><p>-Rest 2:00-</p><p> </p><p>AMRAP x 6 MINUTES</p><p>4 DB Deficit Push-Ups</p><p>4 DB Farmer Alt. Box Step-Ups</p><p>4 Burpees</p><p>4 Toes to Bar</p><p>4 Box Jumps</p><p> </p><p>(Score is Total Rounds + Reps)</p><p> </p><p>KG DB: (22.5/15)</p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 10 MINUTES</p><p>8 Push-Ups</p><p>8 DB Farmer Alt. Box Step-Ups (35/20)|(20)</p><p>8 Burpees</p><p>8 Knees to Chest</p><p>8 Box Jumps (20)</p><p> </p><p>-Rest 2:00-</p><p> </p><p>AMRAP x 8 MINUTES</p><p>6 Hand Release Push-Ups</p><p>6 DB Farmer Alt. Box Step-Ups</p><p>6 Burpees</p><p>6 Knees to Chest</p><p>6 Box Jumps</p><p> </p><p>-Rest 2:00-</p><p> </p><p>AMRAP x 6 MINUTES</p><p>4 DB Deficit Push-Ups</p><p>4 DB Farmer Alt. Box Step-Ups</p><p>4 Burpees</p><p>4 Knees to Chest</p><p>4 Box Jumps</p><p> </p><p>(Score is Total Rounds + Reps)</p><p> </p><p>KG DB: (15/10)</p>
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
<p>AMRAP x 28 MINUTES*</p><p>50 Hand Release Push-Ups</p><p>50 DB Farmer Alt. Box Step-Ups (Athlete Choice)</p><p>50 Synchro Burpees**</p><p>50 Toes to Bar</p><p>50 Box Jumps (24/20)</p><p> </p><p>*P1 works while P2 rests. Split work as needed…except the Burpees. Those are done for 50 reps total, synchro (both athletes perform 50 at the same time).</p><p> </p><p>(Score is Rounds + Reps)</p>
Optional Cool Down
1-2 ROUNDS FOR QUALITY
<p>100m EZ Walk</p><p>10 Cat/Cows</p><p>10 Alt. Bird Dogs</p><p>1:00 Rebound Pose</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
