171 CrossFit – Mon, Jan 29
Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">5 Cat/Cows</span></p><p><span style="background-color:transparent;color:#000000;">10 Alt. Cossack Squats</span></p><p><span style="background-color:transparent;color:#000000;">10 Alt. 90-90 Hip Rotations</span></p><p><span style="background-color:transparent;color:#000000;">5 Jefferson Curls</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;">AMRAP x 6 MINUTES</span></p><p><span style="background-color:transparent;color:#000000;">10/8 Cal. Row</span></p><p><span style="background-color:transparent;color:#000000;">10 Bodyweight Alt. Lunges</span></p><p><span style="background-color:transparent;color:#000000;">10 Alt. Elbow Punches w/Barbell</span></p><p><span style="background-color:transparent;color:#000000;">10/10 Single Leg Glute Bridge-Ups</span></p>
Workout – Performance
EVERY 2:00 x 5 SETS (AMRAP – Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">25/20 Cal Row</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Max Alt. Front Rack Lunges (115/75) in Time Remaining…</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;">(Score is Lowest Lunges)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (52.5/35)</span></p>
Workout – Fitness
EVERY 2:00 x 5 SETS (AMRAP – Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20/15 Cal Row</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Max Alt. Front Rack Lunges (75/55) in Time Remaining…</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;">(Score is Lowest Lunges)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (35/25)</span></p>
Post-Workout Strength – All
Deadlift (5×5*)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Use the same Light Weight for All Sets. This is a Deload Week.</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 5 of 6</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Strength | Progressive Overload Cycle</span></p>
