171 CrossFit – Sat, Feb 3
Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">1 Round</span></p><p><span style="background-color:transparent;color:#000000;">20 Toe Touch Jumping Jacks</span></p><p><span style="background-color:transparent;color:#000000;">8 Push-Up to Pike</span></p><p><span style="background-color:transparent;color:#000000;">10 Barbell Good Mornings</span></p><p><span style="background-color:transparent;color:#000000;">10 Strict Press</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;">20 Toe Touch Jumping Jacks</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 Squat Jumps</span></p><p><span style="background-color:transparent;color:#000000;">10 Hand Release Push-Ups</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;">20 Toe Touch Jumping Jacks</span></p><p><span style="background-color:transparent;color:#000000;">10 Pike Push-Ups</span></p><p><span style="background-color:transparent;color:#000000;">10 Elbow Punches + 10 Hang Muscle Cleans</span></p><p><span style="background-color:transparent;color:#000000;">5 Clean Deadlifts</span></p>
Strength – All
EVERY 2:00 x 7 SETS* (Weight)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1 Power Clean</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">+</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1 Hang Power Clean</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">+</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1 Hang Clean**</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Start Light and Build to Moderate-Heavy.</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">**Option for Squat or Power.</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 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Total Reps)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (85/57)</span></p>
Workout – Fitness
“OPEN 15.4 — NCFIT REMIX” (AMRAP – Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">AMRAP x 8 MINUTES*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">3 Hand Release Push-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">3 Power Cleans (135/95)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">6 Hand Release Push-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">3 Power Cleans</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">9 Hand Release Push-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">3 Power Cleans</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12 Hand Release Push-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">6 Power Cleans</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Hand Release Push-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">6 Power Cleans</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">18 Hand Release Push-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">6 Power Cleans</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">21 Hand Release Push-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">9 Power Cleans</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">And so on…</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Add 3 reps to the Hand Release Push-Ups each round, and 3 reps to the Clean every 3 rounds.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Total Reps)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (60/42.5)</span></p>
Partner Workout Option
IN TEAMS OF 2… (Calories)
<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;">3 Power Clean (Athlete Choice)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">6 Handstand Push-Ups or Hand Release Push-Ups</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*P1 completes a full round while P2 completes Max Cal Bike. Once a full round has been completed partners switch.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Total Cals)</span></p>
Optional Cool Down – All
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Empty Barbell Bicep Curls</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Alt. Deadbugs</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Empty Barbell Wide Grip Bent Over Rows</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Alt. Bird Dogs</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>
