171 CrossFit – Fri, Dec 1

Warm-Up
Warm-Up
<p><span style="background-color:#ffffff;color:#000000;">OPTIONAL MOBILITY ROUND</span></p><p><span style="background-color:#ffffff;color:#000000;">10 Alt. 90-90 Hip Rotations (option for Alt. Groiners)</span></p><p><span style="background-color:#ffffff;color:#000000;">10 Alt. Deadbugs</span></p><p><span style="background-color:#ffffff;color:#000000;">10 Alt. Plank Shoulder Taps</span></p><p><span style="background-color:#ffffff;color:#000000;">10 Alt. Bird Dogs</span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">Into…</span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">1 ROUND</span></p><p><span style="background-color:#ffffff;color:#000000;">10 Air Squats* + 10 Jumping Air Squats</span></p><p><span style="background-color:#ffffff;color:#000000;">10 Alt. Elbow Punches w/Barbell**</span></p><p><span style="background-color:#ffffff;color:#000000;">5 Up-Downs + 5 Burpees</span></p><p><span style="background-color:#ffffff;color:#000000;">20 Lateral Hops over Barbell</span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">*Squat w/different stances…wide / narrow / neutral. Focus on an upright torso and keeping the ribs down, towards the hips.</span></p><p><span style="background-color:#ffffff;color:#000000;">**Barbell can be in the front rack or back rack.</span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">Into…</span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">1-2 ROUNDS (Time Permitting) </span></p><p><span style="background-color:#ffffff;color:#000000;">4 Clean Deadlifts</span></p><p><span style="background-color:#ffffff;color:#000000;">4 Hang Muscle Cleans</span></p><p><span style="background-color:#ffffff;color:#000000;">4 Hang Power Cleans</span></p>

Strength – All
Back Squat (6-4-2 | 4-3-2*)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Weight)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Week 3 of 5</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Strength | Wave-Loading Cycle</span></p>

Workout – Performance
“POINT BREAK (PERFORMANCE)” (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">FOR TIME</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">9-7-5-15-12-9</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Front Squat (155/105)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Bar Facing Burpee</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (70/47.5)</span></p>

Workout – Fitness
“POINT BREAK (FITNESS)” (Time)
FOR TIME
9-7-5-15-12-9
Front Squat (115/75)
Bar Facing Burpee

(Score is Time)

KG BB: (52.5/35)

Optional Cool Down
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00/1:00 Empty Barbell Quad Smash</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00/1:00 Empty Barbell Pec Smash</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Alt. 90-90 Hip Rotations</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest as Needed b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>