171 CrossFit – Wed, Aug 9
Warm-Up
Warm-Up
<p>2 ROUNDS </p><p>10 Hand Over Hand Ring Row</p><p>10 Alt. Lunges</p><p>8/6 Cal Bike</p><p>6 Burpees</p><p>4 Box Step-Ups</p><p> </p><p>Into..</p><p> </p><p>1-2 ROUNDS (Time Permitting) </p><p>10 Scap Pull-Ups</p><p>10 Single DB Goblet Lunges</p><p>8/6 Cal Bike</p><p>6 DB Burpees</p><p>4 Box Step-Overs</p>
Skill – Performance
EMOM x 6 MINUTES
<p>MIN 1 – 1-2 Rope Climb</p><p>MIN 2 – :45 EZ Bike</p><p> </p><p>(No Measure)</p><p> </p><p>Week 6 of 8 Gymnastics Cycle</p>
Skill – Fitness
EMOM x 6 MINUTES
<p>MIN 1 – 3-5 Knees to Elbow</p><p>MIN 2 – :45 EZ Bike</p><p> </p><p>(No Measure)</p><p> </p><p>Week 6 of 8 Gymnastics Cycle</p>
Workout – Performance
“KILIMANJARO” (Time)
FOR TIME*
150 DB Goblet Alt. Lunges (50/35)
100/80 Cal Bike
50 Single DB Burpee Box Step-Overs (24/20)**
25 Rope Climbs
150 DB Goblet Alt. Lunges (50/35)
100/80 Cal Bike
50 Single DB Burpee Box Step-Overs (24/20)**
25 Rope Climbs
*Partition Reps and Movements in any order to complete work.
**1 Rep= DB Burpee + DB Box Step-Over. Can hold DB anyway above hips for Step-Over.
(Score is Time)
KG DB: (22.5/15)
Workout – Fitness
“KILIMANJARO (FITNESS)” (Time)
FOR TIME*
120 DB Goblet Alt. Lunges (35/26)
80/60 Cal Bike
40 Single DB Burpee Box Step-Overs (20)**
40 Knees to Elbow
120 DB Goblet Alt. Lunges (35/26)
80/60 Cal Bike
40 Single DB Burpee Box Step-Overs (20)**
40 Knees to Elbow
*Partition Reps and Movements in any order to complete work.
**1 Rep= DB Burpee + DB Box Step-Over. Can hold DB anyway above hips for Step-Over.
(Score is Time)
KG DB: (15/10)
Optional Cool Down
2-3 SETS FOR QUALITY
<p>:30/:30 Half Pigeon on Box</p><p>15 Glute Bridge-Ups + :30 Glute Bridge Hold</p><p>1:00 EZ Bike</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
