171 CrossFit – Sat, Feb 10
Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">10 PVC Pass Throughs</span></p><p><span style="background-color:transparent;color:#000000;">10 PVC Pipe Upright Rows</span></p><p><span style="background-color:transparent;color:#000000;">6 Yoga Push-Ups</span></p><p><span style="background-color:transparent;color:#000000;">10 Alt. Box Step-Overs</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;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">10 PVC Snatch Grip Deadlift</span></p><p><span style="background-color:transparent;color:#000000;">10 PVC Snatch Grip Cuban Press</span></p><p><span style="background-color:transparent;color:#000000;">6 Plank to Pike Walk</span></p><p><span style="background-color:transparent;color:#000000;">10 Half Box Jumps</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;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">10 PVC Muscle Snatch</span></p><p><span style="background-color:transparent;color:#000000;">10 PVC Snatch Balance</span></p><p><span style="background-color:transparent;color:#000000;">3 Wall Walks or 3 Scaled Wall Walks</span></p><p><span style="background-color:transparent;color:#000000;">10 Box Jump Overs</span></p>
Strength – All
EMOM x 10 MINUTES* (Weight)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1 – 1 Hang Power Snatch + 1 Below the Knee Power Snatch*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 2 – 1 Wall Walk or Scaled Wall Walk</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Start Light and Build to Moderate.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Weight)</span></p>
Workout – Performance
CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG DB: (22.5/15)</span></p>
Workout – Fitness
CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG DB: (15/10)</span></p>
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">AMRAP x 15 MINUTES*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">3 Wall Walks or Half Wall Walks</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12 Alt. DB Snatches (Athlete Choice)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Box Jump Overs (Athlete Choice)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Complete waterfall style. P1 completes 3 Wall Walks, P2 completes 12 Alt. DB Snatches, P1 completes 15 Box Jump Overs, and then P2 completes 3 Wall Walks, and so on.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</span></p>
Optional Cool Down – All
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00 Walking Rest</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Arm Haulers</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5 Calf Raises on Elevated Surface w/:03 Pause in Bottom</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5/5 Moose Antlers</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>
