171 CrossFit – Wed, Feb 7
Warm-Up
Warm-Up
<p><span style="background-color:#ffffff;color:#000000;">2 ROUNDS </span></p><p><span style="background-color:#ffffff;color:#000000;">1:00 Cal Bike (EZ-MOD Pace) </span></p><p><span style="background-color:#ffffff;color:#000000;">5 SLOW Calf+Tib Raises </span></p><p><span style="background-color:#ffffff;color:#000000;">20 Bunny Hops* </span></p><p><span style="background-color:#ffffff;color:#000000;">5 Push-Up to Pike </span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">*RND 2 complete 30 Single Unders.</span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">Into…</span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">ON A 5:00 RUNNING CLOCK…</span></p><p><span style="background-color:#ffffff;color:#000000;">10/10 Single Leg Single Unders </span></p><p><span style="background-color:#ffffff;color:#000000;">15 Reverse Single Unders </span></p><p><span style="background-color:#ffffff;color:#000000;">15 Side to Side Single Unders </span></p><p><span style="background-color:#ffffff;color:#000000;">10 Tall Single Unders </span></p><p><span style="background-color:#ffffff;color:#000000;">5 Single-Single-Double Unders </span></p><p><span style="background-color:#ffffff;color:#000000;">5 Single-Double Unders </span></p><p><span style="background-color:#ffffff;color:#000000;">:20-:30 Double Under Practice</span><span style="background-color:#ffff00;color:#000000;"> </span></p>
Strength – All
Push Jerk (ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Push Jerk)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Weight)</span></p>
Workout – Performance
EVERY 6:00 x 3 SETS (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">80 Double Unders</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">40/35 Cal Bike</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Shoulder to Overhead (135/95)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest w/ Time Remaining-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Slowest Set)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (60/42.5)</span></p>
Workout – Fitness
EVERY 6:00 x 3 SETS (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">160 Single Unders</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30/25 Cal Bike</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Shoulder to Overhead (95/65)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest w/ Time Remaining-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Slowest Set)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (42.5/30)</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 Foam Roll</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Alt. Bird Dogs</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00 Calf Smash on Barbell</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Alt. Dead Bugs</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>
