171 CrossFit – Thu, Jan 5
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-9038e9e7-7fff-e4a5-698b-cc140ec5e3cc">PART 1 (MIN 0-3:00)</span></p><p dir="ltr"><span id="docs-internal-guid-9038e9e7-7fff-e4a5-698b-cc140ec5e3cc">25ft Line Drills…</span></p><p dir="ltr"><span id="docs-internal-guid-9038e9e7-7fff-e4a5-698b-cc140ec5e3cc">Toe Walk</span></p><p dir="ltr"><span id="docs-internal-guid-9038e9e7-7fff-e4a5-698b-cc140ec5e3cc">Heel Walk</span></p><p dir="ltr"><span id="docs-internal-guid-9038e9e7-7fff-e4a5-698b-cc140ec5e3cc">Straight Leg Kicks</span></p><p dir="ltr"><span id="docs-internal-guid-9038e9e7-7fff-e4a5-698b-cc140ec5e3cc">Bear Crawl</span></p><p dir="ltr"><span id="docs-internal-guid-9038e9e7-7fff-e4a5-698b-cc140ec5e3cc">Quad Crawl</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9038e9e7-7fff-e4a5-698b-cc140ec5e3cc">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9038e9e7-7fff-e4a5-698b-cc140ec5e3cc">PART 2 (MIN 3:00-8:00)</span></p><p dir="ltr"><span id="docs-internal-guid-9038e9e7-7fff-e4a5-698b-cc140ec5e3cc">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-9038e9e7-7fff-e4a5-698b-cc140ec5e3cc">100m Run</span></p><p dir="ltr"><span id="docs-internal-guid-9038e9e7-7fff-e4a5-698b-cc140ec5e3cc">10 Alt. Forward BW Lunges w/ hands behind head*</span></p><p dir="ltr"><span id="docs-internal-guid-9038e9e7-7fff-e4a5-698b-cc140ec5e3cc">8 Kip Swings</span></p><p dir="ltr"><span id="docs-internal-guid-9038e9e7-7fff-e4a5-698b-cc140ec5e3cc">6 Empty Barbell “Up + Overs”**</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9038e9e7-7fff-e4a5-698b-cc140ec5e3cc">*2nd Round: 10 Alt. Reverse BW Lunges. The hands behind the head focuses on an upright torso position before using a barbell.</span></p><p dir="ltr"><span id="docs-internal-guid-9038e9e7-7fff-e4a5-698b-cc140ec5e3cc">**Bar starts in the front rack position. Dip + punch overhead, then gently lower & absorb the barbell on the back rack. Behind the neck push press to bring back to the front rack. </span></p><p><br /> </p>
Workout – Performance & Fitness
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-fa852d38-7fff-5b42-d0ea-147752a0c40f">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-fa852d38-7fff-5b42-d0ea-147752a0c40f">800m Run</span></p><p dir="ltr"><span id="docs-internal-guid-fa852d38-7fff-5b42-d0ea-147752a0c40f">50 Back Rack Lunges (95/65)</span></p><p dir="ltr"><span id="docs-internal-guid-fa852d38-7fff-5b42-d0ea-147752a0c40f">30 Toes to Bar</span></p><p dir="ltr"><span id="docs-internal-guid-fa852d38-7fff-5b42-d0ea-147752a0c40f">600m Run</span></p><p dir="ltr"><span id="docs-internal-guid-fa852d38-7fff-5b42-d0ea-147752a0c40f">40 Back Rack Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-fa852d38-7fff-5b42-d0ea-147752a0c40f">25 Toes to Bar</span></p><p dir="ltr"><span id="docs-internal-guid-fa852d38-7fff-5b42-d0ea-147752a0c40f">400m Run</span></p><p dir="ltr"><span id="docs-internal-guid-fa852d38-7fff-5b42-d0ea-147752a0c40f">30 Back Rack Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-fa852d38-7fff-5b42-d0ea-147752a0c40f">20 Toes to Bar</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fa852d38-7fff-5b42-d0ea-147752a0c40f">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fa852d38-7fff-5b42-d0ea-147752a0c40f">KG BB: (42.5/30)</span></p><p><br /> </p>
Finisher
Performance & Fitness
<p dir="ltr"><span id="docs-internal-guid-6e9d40f6-7fff-2449-2ef5-9aaacca528b2">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-6e9d40f6-7fff-2449-2ef5-9aaacca528b2">12 DB Zottman Curls</span></p><p dir="ltr"><span id="docs-internal-guid-6e9d40f6-7fff-2449-2ef5-9aaacca528b2">10/10 SA DB Upright Row</span></p><p dir="ltr"><span id="docs-internal-guid-6e9d40f6-7fff-2449-2ef5-9aaacca528b2">1:00 Hollow Hold*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6e9d40f6-7fff-2449-2ef5-9aaacca528b2">*Option to Hold DB.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6e9d40f6-7fff-2449-2ef5-9aaacca528b2">-Rest as Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6e9d40f6-7fff-2449-2ef5-9aaacca528b2">(No Measure)</span></p><p><br /> </p>
