171 CrossFit – Wed, Jan 4
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-7fa3dec5-7fff-b525-7f21-c45ba458ea45">400m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7fa3dec5-7fff-b525-7f21-c45ba458ea45">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7fa3dec5-7fff-b525-7f21-c45ba458ea45">3 ROUNDS*</span></p><p dir="ltr"><span id="docs-internal-guid-7fa3dec5-7fff-b525-7f21-c45ba458ea45">10 Good Mornings (option to hold KB) → KB DL → RKBS</span></p><p dir="ltr"><span id="docs-internal-guid-7fa3dec5-7fff-b525-7f21-c45ba458ea45">10 Inch Worms → Up-Downs → Burpees</span></p><p dir="ltr"><span id="docs-internal-guid-7fa3dec5-7fff-b525-7f21-c45ba458ea45">10 Knee Push Ups → Push-ups → Hand Release Push-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7fa3dec5-7fff-b525-7f21-c45ba458ea45">*Arrows denote movement change from round to round.</span></p><p><br /> </p>
Strength – Performance & Fitness
Deadlift (8-8-8-8*)
<p dir="ltr"><span id="docs-internal-guid-7fddd678-7fff-f923-c21a-05d8f935afbc">*Start Light and build to Moderate.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7fddd678-7fff-f923-c21a-05d8f935afbc">Week 1 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7fddd678-7fff-f923-c21a-05d8f935afbc">(Score is Weight)</span></p><p><br /> </p>
Workout – Performance
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-f2dcc7cb-7fff-a5ff-6c66-74e2daffcf5a">4 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-f2dcc7cb-7fff-a5ff-6c66-74e2daffcf5a">30 Russian KB Swing (70/53)</span></p><p dir="ltr"><span id="docs-internal-guid-f2dcc7cb-7fff-a5ff-6c66-74e2daffcf5a">25 Burpees to Target</span></p><p dir="ltr"><span id="docs-internal-guid-f2dcc7cb-7fff-a5ff-6c66-74e2daffcf5a">20 Hand Release Push-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f2dcc7cb-7fff-a5ff-6c66-74e2daffcf5a">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f2dcc7cb-7fff-a5ff-6c66-74e2daffcf5a">KG KB: (32/24)</span></p><p><br /> </p>
Workout – Fitness
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-9295c195-7fff-fc3f-740d-2fe5fc370018">4 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-9295c195-7fff-fc3f-740d-2fe5fc370018">30 Russian KB Swing (53/35)</span></p><p dir="ltr"><span id="docs-internal-guid-9295c195-7fff-fc3f-740d-2fe5fc370018">25 Burpees to Target</span></p><p dir="ltr"><span id="docs-internal-guid-9295c195-7fff-fc3f-740d-2fe5fc370018">20 Push-Ups*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9295c195-7fff-fc3f-740d-2fe5fc370018">*Hand Release Optional</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9295c195-7fff-fc3f-740d-2fe5fc370018">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9295c195-7fff-fc3f-740d-2fe5fc370018">KG KB: (24/16)</span></p><p><br /> </p>
Optional Cool Down
Performance & Fitness
<p dir="ltr"><span id="docs-internal-guid-22f2fcc0-7fff-575d-739b-02b070f82595">FOR RECOVERY</span></p><p dir="ltr"><span id="docs-internal-guid-22f2fcc0-7fff-575d-739b-02b070f82595">1-2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-22f2fcc0-7fff-575d-739b-02b070f82595">10 Cat/ Cows</span></p><p dir="ltr"><span id="docs-internal-guid-22f2fcc0-7fff-575d-739b-02b070f82595">10 Scorpions</span></p><p dir="ltr"><span id="docs-internal-guid-22f2fcc0-7fff-575d-739b-02b070f82595">2:00 Seated Stradled Stretch</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-22f2fcc0-7fff-575d-739b-02b070f82595">(No Measure)</span></p><p><br /> </p>
