171 CrossFit – Wed, Dec 28
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-0ad53cc3-7fff-647e-74a9-19ff3fb73705">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-0ad53cc3-7fff-647e-74a9-19ff3fb73705">20 Butt Kickers</span></p><p dir="ltr"><span id="docs-internal-guid-0ad53cc3-7fff-647e-74a9-19ff3fb73705">20 High Knees</span></p><p dir="ltr"><span id="docs-internal-guid-0ad53cc3-7fff-647e-74a9-19ff3fb73705">20 Calf Raises</span></p><p dir="ltr"><span id="docs-internal-guid-0ad53cc3-7fff-647e-74a9-19ff3fb73705">20 Tib Raises</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0ad53cc3-7fff-647e-74a9-19ff3fb73705">-Quick Transition-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0ad53cc3-7fff-647e-74a9-19ff3fb73705">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-0ad53cc3-7fff-647e-74a9-19ff3fb73705">8 Sumo Good Mornings w/ Empty BB</span></p><p dir="ltr"><span id="docs-internal-guid-0ad53cc3-7fff-647e-74a9-19ff3fb73705">8 Weighted Glute Bridge Ups</span></p><p dir="ltr"><span id="docs-internal-guid-0ad53cc3-7fff-647e-74a9-19ff3fb73705">:30 Plank or Hollow Hold</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0ad53cc3-7fff-647e-74a9-19ff3fb73705">INTO…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0ad53cc3-7fff-647e-74a9-19ff3fb73705">*400m Test Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0ad53cc3-7fff-647e-74a9-19ff3fb73705">*The goal is to have the athletes nice and warmed up at this point. If the athletes take longer than 2:30 to complete, see Adjustments section for running distance adjustments.</span></p><p><br /> </p>
Strength
Deadlift (5-5-5-5*)
<p dir="ltr"><span id="docs-internal-guid-f2073615-7fff-d66d-3de5-3f8084693ab3">*Start Light-Mod and build to Mod-Heavy.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f2073615-7fff-d66d-3de5-3f8084693ab3">(Score is Weight)</span></p><p><br /> </p>
Workout
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-10fefb59-7fff-6327-9538-237a13ec9761">ON A 3:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-10fefb59-7fff-6327-9538-237a13ec9761">400m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-10fefb59-7fff-6327-9538-237a13ec9761">-Rest w/ Time Remaining-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-10fefb59-7fff-6327-9538-237a13ec9761">Then Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-10fefb59-7fff-6327-9538-237a13ec9761">ON A 5:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-10fefb59-7fff-6327-9538-237a13ec9761">600m Run</span></p><p dir="ltr"><span id="docs-internal-guid-10fefb59-7fff-6327-9538-237a13ec9761">15 Deadlifts (225/155)|(155/105)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-10fefb59-7fff-6327-9538-237a13ec9761">-Rest w/ Time Remaining-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-10fefb59-7fff-6327-9538-237a13ec9761">Then Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-10fefb59-7fff-6327-9538-237a13ec9761">ON A 7:00 RUNNING CLOCK…*</span></p><p dir="ltr"><span id="docs-internal-guid-10fefb59-7fff-6327-9538-237a13ec9761">800m Run</span></p><p dir="ltr"><span id="docs-internal-guid-10fefb59-7fff-6327-9538-237a13ec9761">20 Deadlifts</span></p><p dir="ltr"><span id="docs-internal-guid-10fefb59-7fff-6327-9538-237a13ec9761">40 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-10fefb59-7fff-6327-9538-237a13ec9761">*For every rep not completed in the final 7:00 add :01 onto your total time. Score is the combined time that it takes you to complete each task.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-10fefb59-7fff-6327-9538-237a13ec9761">(Score is Total Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-10fefb59-7fff-6327-9538-237a13ec9761">KG BB: (100/70)|(70/47.5)</span></p><p><br /> </p>
