171 CrossFit – Thu, Feb 8
Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">EMOM x 9 MINUTES</span></p><p><span style="background-color:transparent;color:#000000;">MIN 1 – 150m Run </span></p><p><span style="background-color:transparent;color:#000000;">MIN 2 – :40 Alt. Samson Lunge</span></p><p><span style="background-color:transparent;color:#000000;">MIN 3 – :40 Slam Ball Deadlifts w/ :02 pause at top </span></p><p><span style="background-color:transparent;color:#000000;">MIN 4 – 150m Run </span></p><p><span style="background-color:transparent;color:#000000;">MIN 5 – :40 Alt. Lunges </span></p><p><span style="background-color:transparent;color:#000000;">MIN 6 – :40 Slam Ball Ground to Overhead </span></p><p><span style="background-color:transparent;color:#000000;">MIN 7 – 150m Run </span></p><p><span style="background-color:transparent;color:#000000;">MIN 8 – :40 Alt. Curtsy Lunges </span></p><p><span style="background-color:transparent;color:#000000;">MIN 9 – :40 Slam Balls </span></p>
Skill – Performance
EMOM x 7 MINUTES*
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1 Strict Toes to Bar</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;">2 Kip Swings</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;">3 Toes to Bar</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Complex is meant to be unbroken.</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">**Alternative Reps…</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2 Strict Toes to Bar</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;">4 Kip Swings</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;">6 Toes to Bar</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>
Skill – Fitness
EMOM x 7 MINUTES*
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1 Strict Knees to Chest</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;">2 Kip Swings</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;">3 Toes to Something</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Complex is meant to be unbroken.</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">**Alternative Reps…</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2 Strict Knees to Chest</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;">4 Kip Swings</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;">6 Knees to Chest</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>
Workout – All
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">200m Run*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Toes to Bar or Knees to Chest</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Walking Lunges</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">25 Slam Balls (Athlete Choice)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Increase by 200m each round.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</span></p>
Cool Down – All
ON A 6:00 RUNNING CLOCK…
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Foam Roll Quads/ Calves</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>
