171 CrossFit – Wed, Aug 2
Warm-Up
Warm-Up
<p>2 ROUNDS</p><p>10 Alt. Samson Lunges</p><p>10 Slam Ball Deadlifts</p><p>5/5 Single Leg Glute Bridge-Ups</p><p>5 Ring Rows</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS</p><p>10 Alt. Slam Ball Cossack Squats</p><p>10 Slam Ball G2OH</p><p>10 Lunges</p><p>10 Scap Pull-ups</p><p> </p><p>Into…</p><p> </p><p>1 ROUND (Time Permitting)</p><p>15 Slam Balls</p><p>10 Slam Ball Lunges</p><p>7-10 Kip Swings</p>
Skill – All
Metcon (AMRAP – Reps)
<p>EMOM x 5 MINUTES</p><p>1-2 Bar Muscle-Ups or 2-4 Unbroken Pull-Ups*</p><p> </p><p>*Option for Chest to Bar Pull-Ups</p><p> </p><p>(Score is Reps)</p><p> </p><p>Week 5 of 8 Gymnastics Cycle</p>
Workout – Performance
Metcon (AMRAP – Reps)
<p>EVERY 2:30 x 6 SETS</p><p>30 Slam Balls (Athlete Choice)</p><p>20 Slam Ball Alt. Lunges</p><p>-Max Bar Muscle-Ups w/ Time Remaining-</p><p> </p><p>-Rest 1:00 b/t Sets-</p><p> </p><p>(Score is Lowest Reps of Bar Muscle-Up)</p>
Workout – Fitness
Metcon (AMRAP – Reps)
<p>EVERY 2:30 x 6 SETS</p><p>20 Slam Balls (Athlete Choice)</p><p>20 Slam Ball Alt. Lunges</p><p>-Max Pull-Ups w/ Time Remaining-</p><p> </p><p>-Rest 1:00 b/t Sets-</p><p> </p><p>(Score is Lowest Reps of Pull-Up)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>:30/:30 Single Arm Slam Ball Overhead Carry</p><p>10 SLOW Arm Haulers</p><p>1:00/1:00 Couch Stretch</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
