171 CrossFit – Tue, Jan 9

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">1-2 ROUNDS (OPTIONAL MOBILITY PREP)</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. Supermans*</span></p><p><span style="background-color:transparent;color:#000000;">5 SLOW Scap Pull-Ups</span></p><p><span style="background-color:transparent;color:#000000;">10 Good Mornings**</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">*Raise opposite arm &amp; leg off the floor while bracing and pushing ribs/belly into the ground. This is good prep for bracing properly while also getting the glutes and shoulders warm. </span></p><p><span style="background-color:transparent;color:#000000;">**Option to use empty barbell</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 (OR 2-3 ROUNDS)</span></p><p><span style="background-color:transparent;color:#000000;">4/4 Staggered Stance Deadlifts w/Empty Barbell</span></p><p><span style="background-color:transparent;color:#000000;">4 Kip Swings</span></p><p><span style="background-color:transparent;color:#000000;">4 Ring Rows</span></p><p><span style="background-color:transparent;color:#000000;">8 Alt. Box Step Overs (switch to BJO at halfway point)</span></p>

Workout – Performance
4 ROUNDS FOR TIME (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Deadlifts (185/135)</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;">20 Box Jump Overs (24/20)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Option for Chest to Bars.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (85/60)</span></p>

Workout – Fitness
4 ROUNDS FOR TIME (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Deadlifts (135/95)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Ring Rows*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Box Jump Overs (20)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Option for Jumping Pull-Ups.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (60/42.5)</span></p>

Post-Workout Strength – All
Deadlift (6×4*)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.</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 2 of 6</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Strength | Progressive Overload Cycle</span></p>