171 CrossFit – Mon, Feb 5
Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">TABATA (8 ROUNDS → :20 WORK // :10 REST)</span></p><p><span style="background-color:transparent;color:#000000;">MOVT 1 – Cat/Cows</span></p><p><span style="background-color:transparent;color:#000000;">MOVT 2 – Alt. Step-Ups</span></p><p><span style="background-color:transparent;color:#000000;">MOVT 3 – KB Deadlifts</span></p><p><span style="background-color:transparent;color:#000000;">MOVT 4 – Up-Downs</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;">6 Empty Barbell RDLs</span></p><p><span style="background-color:transparent;color:#000000;">6 Box Jumps</span></p><p><span style="background-color:transparent;color:#000000;">6/6 Single Arm Russian KB Swings</span></p><p><span style="background-color:transparent;color:#000000;">6 Burpees</span></p>
Workout – Performance
AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Box Jumps (24/20)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Russian KB Swings (53/35)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Burpees</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 KB: (24/16)</span></p>
Workout – Fitness
AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Box Jumps (20)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">7 Russian KB Swings (35/26)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">7 Burpees</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 KB: (16/12)</span></p>
Post-Workout Strength – All
Deadlift (ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Deadlift
)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Weight)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Week 6 of 6</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Strength | Progressive Overload Cycle</span></p>
