171 CrossFit – Fri, Jan 26
Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">8 Bootstrappers</span></p><p><span style="background-color:transparent;color:#000000;">10 Plank to Pike</span></p><p><span style="background-color:transparent;color:#000000;">8 90/90 Hip Rotations</span></p><p><span style="background-color:transparent;color:#000000;">20 Toe Touch Jumping Jacks</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;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">8 Good Mornings </span></p><p><span style="background-color:transparent;color:#000000;">20 Plank to Toe Taps*</span></p><p><span style="background-color:transparent;color:#000000;">8 Alt. Groiners </span></p><p><span style="background-color:transparent;color:#000000;">20 Mountain Climbers</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;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">10/10 Single Leg Glute Bridge Ups</span></p><p><span style="background-color:transparent;color:#000000;">:30 High Plank</span></p><p><span style="background-color:transparent;color:#000000;">10 Pause Air Squats</span></p><p><span style="background-color:transparent;color:#000000;">10 Up-Downs</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">*Athletes start in a high plank position, push into a pike position, and reach their opposite hand to opposite foot to complete 1 rep. </span></p>
Workout – Performance
2 SETS* (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">AMRAP x 5 MINUTES</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Up-Downs</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 DB Goblet Squats (50/35)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest 1:00 b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Pick up where you left off.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Total Rounds + Reps)</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
2 SETS* (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">AMRAP x 5 MINUTES</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Up-Downs</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 DB Goblet Squats (35/20)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest 1:00 b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Pick up where you left off.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Total Rounds + Reps)</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 (8×2*)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Use the same Heavy Weight for 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 4 of 6</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Strength | Progressive Overload Cycle</span></p>
