171 CrossFit – Wed, Aug 30
Warm-Up
Warm-Up
<p>2 ROUNDS</p><p>:30 Ankle Rotations</p><p>15 Bunny Hops</p><p>:45 Moderate Pace Row</p><p>12 Up-Downs</p><p> </p><p>Into..</p><p> </p><p>2 ROUNDS</p><p>:30 Calf Stretch on Wall</p><p>10/10 Single Leg Hops</p><p>:45 Fast Pace Row</p><p>8 Burpees</p>
Skill – All
Metcon
<p>1.) EMOM x 6 MINUTES</p><p>MIN 1 – :15/:15 Single Leg Single Unders</p><p>MIN 2 – :20 Tall Jump Single Unders +:20 Fast Wrist Single Unders</p><p>MIN 3 – Rest</p><p> </p><p>-Short Rest b/t P1 & P2-</p><p> </p><p>2.) EMOM x 6 MINUTES</p><p>MIN 1 – :30 Jump Rope Practice*</p><p>MIN 2 – Rest</p><p> </p><p>*Jump Rope Options:</p><p>Single-Single-Double Unders</p><p>Double Unders</p><p>Triple Unders</p><p>Crossbody Single Unders</p><p> </p><p>(No Measure)</p><p> </p><p>Week 9 of 9 Gymnastics Cycle</p>
Workout – Performance
Metcon (Time)
<p>1.) ON AN 10:00 RUNNING CLOCK…*</p><p>120 Double Unders</p><p>60/50 Cal Row</p><p>30 Burpees Over Rower</p><p> </p><p>-Rest w/ Time Remaining-</p><p> </p><p>Into…</p><p> </p><p>2.) 4 ROUNDS FOR TIME*</p><p>30 Double Unders</p><p>15/12 Cal Row</p><p>8 Burpees Over Rower</p><p> </p><p>(Score is Total Time)*</p><p> </p><p>*Part 1 is 10:00 Running Clock. Immediately at the 10:00 mark, all athlete will start Part 2. Those that finish P1 before 10:00, rest until the 10:00 mark. For scoring, take time from the first portion and add it to the time of the second portion. Do NOT include the rest with time remaining from portion one. Ex: P1 one takes 8:00 and P2 two takes 6:13, total time = 14:13.</p>
Workout – Fitness
Metcon (Time)
<p>1.) ON AN 10:00 RUNNING CLOCK…*</p><p>200 Single Unders</p><p>50/40 Cal Row</p><p>20 Burpees</p><p> </p><p>-Rest w/ Time Remaining-</p><p> </p><p>Into…</p><p> </p><p>2.) 4 ROUNDS FOR TIME*</p><p>50 Single Unders</p><p>12/10 Cal Row</p><p>5 Burpees</p><p> </p><p>(Score is Total Time)*</p><p> </p><p>*Part 1 is 10:00 Running Clock. Immediately at the 10:00 mark, all athlete will start Part 2. Those that finish P1 before 10:00, rest until the 10:00 mark. For scoring, take time from the first portion and add it to the time of the second portion. Do NOT include the rest with time remaining from portion one. Ex: P1 one takes 8:00 and P2 two takes 6:13, total time = 14:13.</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>10 Rower Hamstring Curls</p><p>5 Up Dog to Down Dog</p><p>10 Rower Pike-Ups</p><p>5/5 Moose Antlers</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
