171 CrossFit – Sun, Jan 28
Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">DOUBLE UNDER WARM-UP</span></p><p><span style="background-color:transparent;color:#000000;">(:15 ON / :15 OFF)</span></p><p><span style="background-color:transparent;color:#000000;">-Single Unders</span></p><p><span style="background-color:transparent;color:#000000;">-Single + Single + High Jump</span></p><p><span style="background-color:transparent;color:#000000;">-Single + High Jump</span></p><p><span style="background-color:transparent;color:#000000;">-High Jumps</span></p><p><span style="background-color:transparent;color:#000000;">-Single + Single + Double Under</span></p><p><span style="background-color:transparent;color:#000000;">-Single + Double Unders</span></p><p><span style="background-color:transparent;color:#000000;">-Double Unders (first practice set)</span></p><p><span style="background-color:transparent;color:#000000;">-Double Unders (second practice set)</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;">3/3 Lateral Step Ups</span></p><p><span style="background-color:transparent;color:#000000;">6 Tuck Ups</span></p><p><span style="background-color:transparent;color:#000000;">8 Scap Pull-Ups</span></p><p><span style="background-color:transparent;color:#000000;">10 Shoulder Taps</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;">6 Step Overs</span></p><p><span style="background-color:transparent;color:#000000;">6 V-Ups</span></p><p><span style="background-color:transparent;color:#000000;">6 Glute Bridges + :10 Hold</span></p><p><span style="background-color:transparent;color:#000000;">6 Push-Ups</span></p>
Strength – All
Bench Press (10-8-6*)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Start Light and build to Moderate+.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Weight)</span></p>
Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Hand Release Push-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Alt. Box Step-Ups (24/20)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 V-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">40 Double Unders</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</span></p>
Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Push-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Alt. Box Step-Ups (20)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Tuck-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">80 Single Unders</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 Hamstring Barbell Smash or Foam Roll</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Elevated Calf Raises w/:01 Pause in Bottom Position</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Alt. Groiner/Hamstring Stretch</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>
