171 CrossFit – Mon, Feb 12
Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">2 ROUNDS (GENERAL WARM-UP)</span></p><p><span style="background-color:transparent;color:#000000;">8 Alt. Lunge + Twist</span></p><p><span style="background-color:transparent;color:#000000;">8 Tuck-Ups</span></p><p><span style="background-color:transparent;color:#000000;">8 Scap Pull-Ups</span></p><p><span style="background-color:transparent;color:#000000;">8 Kip Swings</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;">2-3 ROUNDS (SPECIFIC WARM-UP)*</span></p><p><span style="background-color:transparent;color:#000000;">7 Barbell RDLs</span></p><p><span style="background-color:transparent;color:#000000;">7 Barbell Deadlifts</span></p><p><span style="background-color:transparent;color:#000000;">7 Barbell High Pulls</span></p><p><span style="background-color:transparent;color:#000000;">7 Barbell Muscle Cleans or Snatches</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">*Athletes can choose between a Snatch or Clean grip.</span></p>
Strength – Performance
Overhead Squat (ON A 12:00 RUNNING CLOCK…
Build to a 4-Rep Moderate Overhead Squat*
)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Weight should come from the Hang Position. Build slightly past workout weight.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Weight)</span></p>
Strength – Fitness
Front Squat (ON A 12:00 RUNNING CLOCK…
Build to a 4-Rep Moderate Front Squat*
)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Weight should come from the Hang Position. Build slightly past workout weight.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Weight)</span></p>
Workout – Performance
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2 Hang Power Snatch (115/75)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">4 Overhead Squat</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">8 Toes to Bar</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">24 Double Unders</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;">KG BB: (52.5/35)</span></p>
Workout – Fitness
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2 Hang Power Clean (115/75)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">4 Front Squat</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">8 Toes to Something</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">48 Single Unders</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;">KG BB: (52.5/35)</span></p>
Optional Cool Down – All
EMOM x 9 MINUTES
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN1 – 5/5 Sciatic Nerve Floss</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 2 – 10 Alt. 90-90 Hip Rotations</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 3 – 5/5 Groiners w/Twist</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>
