171 CrossFit – Sat, Jan 20

Warm-Up
Warm-Up
<p><span style="background-color:#ffffff;color:#000000;">2 ROUNDS </span></p><p><span style="background-color:#ffffff;color:#000000;">50 Single Unders </span></p><p><span style="background-color:#ffffff;color:#000000;">10 Alt. Lunges </span></p><p><span style="background-color:#ffffff;color:#000000;">10 Ring Rows </span></p><p><span style="background-color:#ffffff;color:#000000;">5 Scap Pull-Ups </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;">2 ROUNDS </span></p><p><span style="background-color:#ffffff;color:#000000;">:30 Double Unders*</span></p><p><span style="background-color:#ffffff;color:#000000;">7 BB Front Squats</span></p><p><span style="background-color:#ffffff;color:#000000;">7 BB Strict Press or Push Press</span></p><p><span style="background-color:#ffffff;color:#000000;">7 Challenging Ring Rows </span></p><p><span style="background-color:#ffffff;color:#000000;">7 Kip Swings </span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">*Option for Single-Single-Double Unders. </span></p>

Skill – All
4 SETS*
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">3 Pull-Ups</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 Chest to Bars</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 Bar Muscle-Up</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Option for Alternative complex…</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">3 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;">2 Pull-Ups</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 Chest to Bar</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>

Workout – Performance
CrossFit Games Open 22.3 RX (Ages 16-54) (Time)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb

<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB1: (42.5/30)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB2: (52.5/35)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB3: (60/42.5)</span></p>

Workout – Fitness
CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)

Time cap: 12 minutes

F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb

<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB1: (30/20)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB2: (38.5/25)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB3: (48/30)</span></p>

Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">AMRAP x 15 MINUTES</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Pull-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">90 Double Unders</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Thrusters (Athlete Choice, Light)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Chest to Bars</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">60 Double Unders</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Thrusters (Athlete Choice, Moderate)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Bar Muscle-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Double Unders</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Thrusters (Athlete Choice, Heavy)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*P1 works while P2 rests. Split work as needed.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</span></p>

Optional Cool Down – All
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00/1:00 Lacrosse Ball Bottom Foot Smash</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Banded Ws</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00 Glute Bridge Hold</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>