171 CrossFit – Tue, Dec 27
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-301d43c2-7fff-f5b5-5c77-204adae32034">3 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-301d43c2-7fff-f5b5-5c77-204adae32034">10 Lunge → Air Squats → Empty BB Front Squats</span></p><p dir="ltr"><span id="docs-internal-guid-301d43c2-7fff-f5b5-5c77-204adae32034">10 Up-Down w/ Pause → Up-Downs Over Bar → Burpees Over Bar</span></p><p dir="ltr"><span id="docs-internal-guid-301d43c2-7fff-f5b5-5c77-204adae32034">5/5 SA Ring Rows → 10 Ring Rows → Scap Pull-Ups</span></p><p><br /> </p>
Extended Warm-up
Metcon
<p dir="ltr"><span id="docs-internal-guid-8b67cada-7fff-6cf6-012f-01157c9d0b1f">ON AN 8:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-8b67cada-7fff-6cf6-012f-01157c9d0b1f">Practice Chest to Bar Pull-Ups or Pull-Up Practice*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8b67cada-7fff-6cf6-012f-01157c9d0b1f">*Options…</span></p><p dir="ltr"><span id="docs-internal-guid-8b67cada-7fff-6cf6-012f-01157c9d0b1f">Banded Strict Chest to Bar Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-8b67cada-7fff-6cf6-012f-01157c9d0b1f">Pausing Chest to Bar Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-8b67cada-7fff-6cf6-012f-01157c9d0b1f">2-for-1 Chest to Bar Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-8b67cada-7fff-6cf6-012f-01157c9d0b1f">Pull-Up or Banded Pull-Up Practice</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8b67cada-7fff-6cf6-012f-01157c9d0b1f">(No Measure)</span></p><p><br /> </p>
Workout
Part 1 (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-4822e002-7fff-be0f-1259-c9092be27f97">AMRAP x 10 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-4822e002-7fff-be0f-1259-c9092be27f97">2-4-6-8-and so on…</span></p><p dir="ltr"><span id="docs-internal-guid-4822e002-7fff-be0f-1259-c9092be27f97">Front Squats (95/65)|(65/45)</span></p><p dir="ltr"><span id="docs-internal-guid-4822e002-7fff-be0f-1259-c9092be27f97">Burpees Over Bar</span></p><p dir="ltr"><span id="docs-internal-guid-4822e002-7fff-be0f-1259-c9092be27f97">Chest to Bar Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4822e002-7fff-be0f-1259-c9092be27f97">(Score is Total Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4822e002-7fff-be0f-1259-c9092be27f97">-Rest 3:00 b/t P1 & P2-</span></p><p><br /> </p>
Part 2 (Time)
<p dir="ltr"><span id="docs-internal-guid-b5e48e96-7fff-2cec-461b-b08d3ef5032a">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-b5e48e96-7fff-2cec-461b-b08d3ef5032a">40 Front Squats</span></p><p dir="ltr"><span id="docs-internal-guid-b5e48e96-7fff-2cec-461b-b08d3ef5032a">30 Burpees Over Bar</span></p><p dir="ltr"><span id="docs-internal-guid-b5e48e96-7fff-2cec-461b-b08d3ef5032a">20 Chest to Bar Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b5e48e96-7fff-2cec-461b-b08d3ef5032a">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b5e48e96-7fff-2cec-461b-b08d3ef5032a">KG BB: (42.5/30)|(30/20)</span></p><p><br /> </p>
Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-6706b4d9-7fff-606b-828c-2f9a013fac76">FOR RECOVERY</span></p><p dir="ltr"><span id="docs-internal-guid-6706b4d9-7fff-606b-828c-2f9a013fac76">3:00 Foam Roll Lats</span></p><p dir="ltr"><span id="docs-internal-guid-6706b4d9-7fff-606b-828c-2f9a013fac76">:45/:45 Standing Side Lat Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-6706b4d9-7fff-606b-828c-2f9a013fac76">1:00 Rig Assisted Lat Stretch</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6706b4d9-7fff-606b-828c-2f9a013fac76">(No Measure)</span></p><p><br /> </p>
