171 CrossFit – Tue, Jan 30
Warm-Up
Warm-Up
<p><span style="background-color:#ffffff;color:#000000;">BIKE SPECIFIC WARM-UP* </span></p><p><span style="background-color:#ffffff;color:#000000;">MIN 1 – :30 Arms Only / :30 Legs Only </span></p><p><span style="background-color:#ffffff;color:#000000;">MIN 2 – Arms + Legs RPM 50-60</span></p><p><span style="background-color:#ffffff;color:#000000;">MIN 3 – Arms + Legs RPM 55-65</span></p><p><span style="background-color:#ffffff;color:#000000;">MIN 4 – Arms + Legs RPM 60-70+ </span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">*By the end of the 4:00 everyone should have a RPM range they plan to hold in the workout. </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;">2-3 ROUNDS (Time Permitting) </span></p><p><span style="background-color:#ffffff;color:#000000;">5 Calf + Tib Raises </span></p><p><span style="background-color:#ffffff;color:#000000;">:30 Jump Rope Practice*</span></p><p><span style="background-color:#ffffff;color:#000000;">10 Slow Ring Rows </span></p><p><span style="background-color:#ffffff;color:#000000;">:15 Dead Hang on Rig </span></p><p><span style="background-color:#ffffff;color:#000000;">:15 Active Hang on Rig </span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">*Options…</span></p><p><span style="background-color:#ffffff;color:#000000;">Single Unders </span></p><p><span style="background-color:#ffffff;color:#000000;">Single Single Double Unders </span></p><p><span style="background-color:#ffffff;color:#000000;">Double Unders </span></p>
Strength – All
ON A 10:00 RUNNING CLOCK…
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Choose One Gymnastics Option…</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Gymnastic Options…</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Build to a Moderate 2-Rep Weighted Pull-Up</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5×5-7 Strict Pull-Ups (Banded Optional)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5×5-7 Max Vertical Ring Rows</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>
Workout – Performance
AMRAP x 18 MINUTES (AMRAP – Rounds and Reps)
<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;">30/25 Cal Bike</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Pull-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;">15/12 Cal Bike</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">7 Pull-Ups</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 18 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">100 Single Unders</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20/15 Cal Bike</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Jumping Pull-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">50 Single Unders</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12/10 Cal Bike</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5 Jumping Pull-Ups</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;">10/10 Seated Single Leg Lifts</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">:30 Child’s Pose w/Lat Stretch</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Seated Double Leg Lifts</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Banded Tricep Extensions</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>
