171 CrossFit – Mon, Feb 20
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-a3b1aaf9-7fff-ac35-d27f-9cd04318cd17">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-a3b1aaf9-7fff-ac35-d27f-9cd04318cd17">:30 Single Unders</span></p><p dir="ltr"><span id="docs-internal-guid-a3b1aaf9-7fff-ac35-d27f-9cd04318cd17">12 Alt. Piked Shoulder Taps</span></p><p dir="ltr"><span id="docs-internal-guid-a3b1aaf9-7fff-ac35-d27f-9cd04318cd17">10 Small Shoulder Rotations Forward (Change Plates Optional)*</span></p><p dir="ltr"><span id="docs-internal-guid-a3b1aaf9-7fff-ac35-d27f-9cd04318cd17">10 Small Shoulder Rotations Backwards (Change Plates Optional)*</span></p><p dir="ltr"><span id="docs-internal-guid-a3b1aaf9-7fff-ac35-d27f-9cd04318cd17">5/5 Neck Rolls (L/R)</span></p><p dir="ltr"><span id="docs-internal-guid-a3b1aaf9-7fff-ac35-d27f-9cd04318cd17">10 Alt. Arm Swings**</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a3b1aaf9-7fff-ac35-d27f-9cd04318cd17">*RND 2 – complete bigger shoulder rotations.</span></p><p dir="ltr"><span id="docs-internal-guid-a3b1aaf9-7fff-ac35-d27f-9cd04318cd17">**Start with arms across and swing them across the body switching which arm is on top/ bottom with each swing. Essentially give yourself a hug, you deserve it.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a3b1aaf9-7fff-ac35-d27f-9cd04318cd17">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a3b1aaf9-7fff-ac35-d27f-9cd04318cd17">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-a3b1aaf9-7fff-ac35-d27f-9cd04318cd17">10 Ring Rows</span></p><p dir="ltr"><span id="docs-internal-guid-a3b1aaf9-7fff-ac35-d27f-9cd04318cd17">8 Tempo Strict Press (21X1)</span></p><p dir="ltr"><span id="docs-internal-guid-a3b1aaf9-7fff-ac35-d27f-9cd04318cd17">6 Push-Up to Pike</span></p><p><br /> </p>
Extended Warm-Up – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-c043604e-7fff-3c83-c0d5-26b6dfd854e6">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-c043604e-7fff-3c83-c0d5-26b6dfd854e6">5 Push Jerk*</span></p><p dir="ltr"><span id="docs-internal-guid-c043604e-7fff-3c83-c0d5-26b6dfd854e6">3-5 Gymnastic Reps**</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c043604e-7fff-3c83-c0d5-26b6dfd854e6">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c043604e-7fff-3c83-c0d5-26b6dfd854e6">*Start light and build to final workout weight.</span></p><p dir="ltr"><span id="docs-internal-guid-c043604e-7fff-3c83-c0d5-26b6dfd854e6">**Suggested progression</span></p><p dir="ltr"><span id="docs-internal-guid-c043604e-7fff-3c83-c0d5-26b6dfd854e6">Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-c043604e-7fff-3c83-c0d5-26b6dfd854e6">Chest to Bars</span></p><p dir="ltr"><span id="docs-internal-guid-c043604e-7fff-3c83-c0d5-26b6dfd854e6">Bar Muscle-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c043604e-7fff-3c83-c0d5-26b6dfd854e6">(No Measure)</span></p>
Extended Warm-Up – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-65840ff8-7fff-7844-a6c5-6cd12e7a9861">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-65840ff8-7fff-7844-a6c5-6cd12e7a9861">5 Push Press or Push Jerk*</span></p><p dir="ltr"><span id="docs-internal-guid-65840ff8-7fff-7844-a6c5-6cd12e7a9861">3-5 Gymnastic Reps**</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-65840ff8-7fff-7844-a6c5-6cd12e7a9861">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-65840ff8-7fff-7844-a6c5-6cd12e7a9861">*Start light and build to final workout weight.</span></p><p dir="ltr"><span id="docs-internal-guid-65840ff8-7fff-7844-a6c5-6cd12e7a9861">**Suggested progression</span></p><p dir="ltr"><span id="docs-internal-guid-65840ff8-7fff-7844-a6c5-6cd12e7a9861">Jumping Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-65840ff8-7fff-7844-a6c5-6cd12e7a9861">Pull-Ups / Banded Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-65840ff8-7fff-7844-a6c5-6cd12e7a9861">Strict Strict Pull-Ups / Banded Strict Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-65840ff8-7fff-7844-a6c5-6cd12e7a9861">(No Measure)</span></p>
Workout – Performance
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-2bbd4242-7fff-c265-965c-4a65bd98a1e8">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-2bbd4242-7fff-c265-965c-4a65bd98a1e8">6 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-2bbd4242-7fff-c265-965c-4a65bd98a1e8">4 Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-2bbd4242-7fff-c265-965c-4a65bd98a1e8">5 Push Jerk (115/75)</span></p><p dir="ltr"><span id="docs-internal-guid-2bbd4242-7fff-c265-965c-4a65bd98a1e8">20 Double Unders</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2bbd4242-7fff-c265-965c-4a65bd98a1e8">-Immediately Into-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2bbd4242-7fff-c265-965c-4a65bd98a1e8">5 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-2bbd4242-7fff-c265-965c-4a65bd98a1e8">3 Chest to Bar Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-2bbd4242-7fff-c265-965c-4a65bd98a1e8">4 Push Jerk (135/95)</span></p><p dir="ltr"><span id="docs-internal-guid-2bbd4242-7fff-c265-965c-4a65bd98a1e8">20 Double Unders</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2bbd4242-7fff-c265-965c-4a65bd98a1e8">-Immediately Into-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2bbd4242-7fff-c265-965c-4a65bd98a1e8">4 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-2bbd4242-7fff-c265-965c-4a65bd98a1e8">2 Bar Muscle-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-2bbd4242-7fff-c265-965c-4a65bd98a1e8">3 Push Jerk (165/115)</span></p><p dir="ltr"><span id="docs-internal-guid-2bbd4242-7fff-c265-965c-4a65bd98a1e8">20 Double Unders</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2bbd4242-7fff-c265-965c-4a65bd98a1e8">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2bbd4242-7fff-c265-965c-4a65bd98a1e8">KG BB1: (52.5/35)</span></p><p dir="ltr"><span id="docs-internal-guid-2bbd4242-7fff-c265-965c-4a65bd98a1e8">KG BB2: (60/42.5)</span></p><p dir="ltr"><span id="docs-internal-guid-2bbd4242-7fff-c265-965c-4a65bd98a1e8">KB BB3: (75/52.5)</span></p>
Workout – Fitness
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-ec35105b-7fff-32e9-a5fb-e55cb94afe11">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-ec35105b-7fff-32e9-a5fb-e55cb94afe11">6 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-ec35105b-7fff-32e9-a5fb-e55cb94afe11">4 Jumping Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-ec35105b-7fff-32e9-a5fb-e55cb94afe11">5 Push Press or Push Jerk (75/55)</span></p><p dir="ltr"><span id="docs-internal-guid-ec35105b-7fff-32e9-a5fb-e55cb94afe11">30 Single Unders</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ec35105b-7fff-32e9-a5fb-e55cb94afe11">-Immediately Into-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ec35105b-7fff-32e9-a5fb-e55cb94afe11">5 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-ec35105b-7fff-32e9-a5fb-e55cb94afe11">3 Pull-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-ec35105b-7fff-32e9-a5fb-e55cb94afe11">4 Push Press or Push Jerk (95/65)</span></p><p dir="ltr"><span id="docs-internal-guid-ec35105b-7fff-32e9-a5fb-e55cb94afe11">30 Single Unders</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ec35105b-7fff-32e9-a5fb-e55cb94afe11">-Immediately Into-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ec35105b-7fff-32e9-a5fb-e55cb94afe11">4 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-ec35105b-7fff-32e9-a5fb-e55cb94afe11">2 Strict Pull-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-ec35105b-7fff-32e9-a5fb-e55cb94afe11">3 Push Press or Push Jerk (115/75)</span></p><p dir="ltr"><span id="docs-internal-guid-ec35105b-7fff-32e9-a5fb-e55cb94afe11">30 Single Unders</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ec35105b-7fff-32e9-a5fb-e55cb94afe11">*Banded Optional</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ec35105b-7fff-32e9-a5fb-e55cb94afe11">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ec35105b-7fff-32e9-a5fb-e55cb94afe11">KG BB1: (35/25)</span></p><p dir="ltr"><span id="docs-internal-guid-ec35105b-7fff-32e9-a5fb-e55cb94afe11">KG BB2: (42.5/30)</span></p><p dir="ltr"><span id="docs-internal-guid-ec35105b-7fff-32e9-a5fb-e55cb94afe11">KB BB3: (52.5/35)</span></p>
