171 CrossFit – Tue, Aug 22
Warm-Up
Warm-Up
<p>1-2 ROUNDS</p><p>10 Bunny Hops + 10/10 Single Leg Hops</p><p>10 Elbow Punches</p><p>8 BB Good Mornings</p><p>6 Cossack Squats</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS</p><p>30 Single Unders</p><p>20 Bicycle Crunches</p><p>5 Hang Muscle Cleans</p><p>5 Front Squats</p>
Extended Warm-Up – All
EMOM x 8 MINUTES
<p>MIN 1 – 3-5 Front Squats*</p><p>MIN 2 – :40 Jump Rope Practice**</p><p> </p><p>*Start light and build slightly past workout weight.</p><p>**Option to practice singles, doubles, triples, or crossovers.</p><p> </p><p>(No Measure)</p>
Workout – Performance
EVERY 5:00 x 5 SETS (Time)
<p>60 Double Unders</p><p>20 Sit-Ups</p><p>10 Front Squats (155/105)</p><p>20 Sit-Ups</p><p>60 Double Unders</p><p> </p><p>(Score is Slowest Set)</p><p> </p><p>KG BB: (70/47.5)</p>
Workout – Fitness
EVERY 5:00 x 5 SETS (Time)
<p>80 Single Unders</p><p>15 Sit-Ups</p><p>10 Front Squats (115/75)</p><p>15 Sit-Ups</p><p>80 Single Unders</p><p> </p><p>(Score is Slowest Set)</p><p> </p><p>KG BB: (52.5/35)</p>
Optional Cool Down
EMOM x 9 MINUTES
<p>MIN 1 – 10 Elevated Calf Raises + 10 Tib Raises</p><p>MIN 2 – :45 Kneeling to Sit Stretch*</p><p>MIN 3 – :45 Empty Barbell Quad Smash</p><p> </p><p>*Start in a kneeling position, on both knees. With big toes touching and laces towards the ground, slowly sit hips back down towards heels.</p><p> </p><p>(No Measure)</p>
