171 CrossFit – Thu, Feb 1
Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">30 Mountain Climbers</span></p><p><span style="background-color:transparent;color:#000000;">30 Bicycle Crunches</span></p><p><span style="background-color:transparent;color:#000000;">20 Crunches</span></p><p><span style="background-color:transparent;color:#000000;">20 Shoulder Taps</span></p><p><span style="background-color:transparent;color:#000000;">10 Scap Push-Ups</span></p><p><span style="background-color:transparent;color:#000000;">10 Groiner + Twists</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">into…</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">2 ROUNDS</span></p><p><span style="background-color:transparent;color:#000000;">12 PVC Pass Throughs</span></p><p><span style="background-color:transparent;color:#000000;">10 Up-Downs</span></p><p><span style="background-color:transparent;color:#000000;">8/8 Split Stance PVC RDL</span></p><p><span style="background-color:transparent;color:#000000;">6 PVC High Hang Muscle Snatch*</span></p><p><span style="background-color:transparent;color:#000000;">4 Inch Worms + Push-Up</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">*2nd Round perform with barbell</span></p>
Extended Warm-Up – All
3 SETS*
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5 Hang Muscle Snatch</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">7/7 Barbell Split Stance RDLs</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;">*Keep weight Light for all 3 sets.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>
Workout – Performance
Part 1. (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">AMRAP x 10 MINUTES</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Hang Power Snatch (75/55)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Burpees Over Bar</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Sit-Ups</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest 3:00 b/t P1&P2-</span></p>
Part 2. (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;">30 Hang Power Snatches</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">40 Burpees Over Bar</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">50 Sit-Ups*</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*GHD Sit-Ups Optional.</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: (35/25)</span></p>
Workout – Fitness
Part 1. (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">AMRAP x 10 MINUTES</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Hang Power Snatch (65/45)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Burpees</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Sit-Ups</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest 3:00 b/t P1&P2-</span></p>
Part 2. (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;">20 Hang Power Snatches</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Burpees</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">40 Sit-Ups</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: (30/20)</span></p>
Optional Cool Down – All
EMOM x 9 MINUTES
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1 – :25/:25 Moose Antlers</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 2 – :50 90-90 Alt. Hip Rotations</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>
