171 CrossFit – Mon, Dec 18

Warm-Up
Warm-Up
<p><span style="color:#000000;">GENERAL WARM-UP</span></p><p><span style="color:#000000;">3 ROUNDS (:20 ON/ :10 OFF)*</span></p><p><span style="color:#000000;">Toe Touch Jumping Jacks</span></p><p><span style="color:#000000;">Lunge + Twist</span></p><p><span style="color:#000000;">Jumping Squats</span></p><p><span style="color:#000000;">Alt. V-Ups</span></p><p> </p><p><span style="color:#000000;">*1 RND = MOVT 1 – MOVT 4. </span></p><p> </p><p><span style="color:#000000;">SPECIFIC WARM-UP</span></p><p><span style="color:#000000;">1-2 ROUNDS (Time Permitting) </span></p><p><span style="color:#000000;">10 Alt. Groiners + Twist</span></p><p><span style="color:#000000;">5 Clean Deadlift</span></p><p><span style="color:#000000;">10 Elbow Punches</span></p><p><span style="color:#000000;">5 OH Presses</span></p>

Workout – Performance
“THE CALI BEAR” (Weight)
<p style="text-align:center;"><span style="color:#000000;">"THE CALI BEAR"</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">EVERY :30 FOR 20 MINUTES</span></p><p style="text-align:center;"><span style="color:#000000;">1 Power Clean &amp; Jerk (225/155)</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(Score is Weight)</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">KG BB: (100/70)</span></p>

Workout – Fitness
“THE CALI BEAR (FITNESS)” (Weight)
<p style="text-align:center;"><span style="color:#000000;">EVERY :30 FOR 20 MINUTES</span></p><p style="text-align:center;"><span style="color:#000000;">1 Power Clean &amp; Jerk (155/105)</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(Score is Weight)</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">KG BB: (70/47.5)</span></p>

Optional Cool Down
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="color:#000000;">1:00 Foam Roll</span></p><p style="text-align:center;"><span style="color:#000000;">10 Alt. Bird Dogs</span></p><p style="text-align:center;"><span style="color:#000000;">1:00 Calf Smash on Barbell</span></p><p style="text-align:center;"><span style="color:#000000;">10 Alt. Dead Bugs</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">-Rest as Needed b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(No Measure)</span></p>