171 CrossFit – Fri, Jan 12

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">3 ROUNDS (4 ROUNDS IF TIME PERMITS)</span></p><p><span style="background-color:transparent;color:#000000;">8 Alt. Samson Lunges</span></p><p><span style="background-color:transparent;color:#000000;">40 Single Unders*</span></p><p><span style="background-color:transparent;color:#000000;">8 Alt. Lunges**</span></p><p><span style="background-color:transparent;color:#000000;">8 Air Squats w/ :02 Pause at the Bottom**</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">*Switch to either 35 Double Unders or 5 sets of 5 Single Unders into 1 Double Under for round 3.</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">**Switch to 8 Alt. DB Goblet Lunges and 8 DB Goblet Squats for round 3.</span></p>

Workout – Performance
EVERY 3:00 x 4 SETS (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">35 Double Unders*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">7 DB Front Rack Lunge-Lunge-Squat (50/35)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">35 Double Unders</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest with Time Remaining-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Option for 25 Crossover Single Unders.</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 DB: (22.5/15)</span></p>

Workout – Fitness
EVERY 3:00 x 4 SETS (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">60 Single Unders</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">7 DB Front Rack Lunge-Lunge-Squat (35/20)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">60 Single Unders</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest with 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 DB: (15/10)</span></p>

Post-Workout Strength – All
Back Squat (6×4*)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.</span></p><p> </p><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 2 of 6</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Strength | Progressive Overload Cycle</span></p>