171 CrossFit – Sun, Jul 23
Warm-Up
Warm-Up
<p>PART 1 (ROWING MECHANICS) </p><p>15 Arms Only Strokes (Legs straight + slight lean back of body) </p><p>15 Arms + Body Strokes (Bow forward after arms extend + keep chest up)</p><p>15 Half Slide Strokes (Arms – Body – slight bend of knees)</p><p>15 Full Slide Strokes (Arms – body – legs forward | legs – body – arms back)</p><p> </p><p>Into…</p><p> </p><p>PART 2 (ROWING CADENCE) </p><p>EMOM x 4 MINUTES (:40 ON/ :20 OFF)*</p><p>MIN 1 – SPM 20-24</p><p>MIN 2 – SPM 24-28</p><p>MIN 3 – SPM 26-30+ </p><p>MIN 4 – SPM Athlete Choice </p><p> </p><p>*Goal is to Goldilocks your cadence in the first 3 minutes and then try to find your workout pace by the final minute. </p><p> </p><p>Into…</p><p> </p><p>PART 3 (SIT-UP + LAT PREP)</p><p>2 Quick Rounds </p><p>10 Sit-Ups </p><p>8 Vertical Ring Hand Over Hand Ring Rows </p><p>6 Scap Pull-Ups</p>
Skill – All
Metcon
<p>ON AN 8:00 RUNNING CLOCK…</p><p>Practice Rope Climbs*</p><p> </p><p>*Specifically focus on bringing knees as high as possible before clamping.</p><p> </p><p>(No Measure)</p>
Workout – Performance
Metcon (Distance)
<p>ON A 25:00 RUNNING CLOCK…*</p><p>2000/1750m Row</p><p>200 Sit-Ups</p><p>16 Rope Climbs</p><p> </p><p>-Max Meter Row w/ Time Remaining-</p><p> </p><p>*Partition Reps and Movements in any order to complete work.</p><p> </p><p>(Score is Meters)</p>
Workout – Fitness
Metcon (Distance)
<p>ON A 25:00 RUNNING CLOCK…*</p><p>2000/1750m Row</p><p>160 Sit-Ups</p><p>40 Strict Pull-Ups</p><p> </p><p>-Max Meter Row w/ Time Remaining-</p><p> </p><p>*Partition Reps and Movements in any order to complete work.</p><p> </p><p>(Score is Meters)</p>
Optional Cool Down
Metcon
<p>EMOM x 8 MINUTES</p><p>MIN 1 – 10 Alt. Glute Bridge Marches*</p><p>MIN 2 – :45 Up Dog to Down Dog</p><p> </p><p>*Option to perform on Rower.</p><p> </p><p>(No Measure)</p>
