171 CrossFit – Tue, Jul 25
Warm-Up
Warm-Up
<p>2 ROUNDS</p><p>100m Run</p><p>5/5 Split Squat</p><p>10 BB Strict Press</p><p>10 Scap Pull-Ups</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS</p><p>10 Ice Skaters</p><p>5 Dips + 5 Push Press</p><p>5/5 Jumping Split Squat*</p><p>5 Kip Swings**</p><p> </p><p>*2nd Round perform 10 Jumping Lunges</p><p>**2nd Round perform 5 Big Kip Swings</p>
Strength – All
Split Jerk (5×3 (80%)*)
<p>*Based off 1RM Clean & Jerk. Stay at 80% across all sets. If no 1RM, complete sets at RPE 8.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 4 of 8 Oly Cycle</p>
Workout – Performance
Metcon (AMRAP – Reps)
<p>ON A 12:00 RUNNING CLOCK…</p><p>600ft Shuttle Run*</p><p>40 Pull-Ups</p><p>400ft Shuttle Run</p><p>30 Pull-Ups</p><p>200ft Shuttle Run</p><p>20 Pull-Ups</p><p>-Max Shuttle Runs in Time Remaining-</p><p> </p><p>*All shuttle runs are 25′ out, 25′ back.</p><p> </p><p>(Score is Total Reps of Final Shuttle Runs)</p><p> </p><p>**Each 25′ interval is considered 1 rep. The workout is scored ONLY by the reps you earn in the final run.</p>
Workout – Fitness
Metcon (AMRAP – Reps)
<p>ON A 12:00 RUNNING CLOCK…</p><p>600ft Shuttle Run*</p><p>50 Ring Rows</p><p>400ft Shuttle Run</p><p>40 Ring Rows</p><p>200ft Shuttle Run</p><p>30 Ring Rows</p><p>-Max Shuttle Runs in Time Remaining-</p><p> </p><p>*All shuttle runs are 25′ out, 25′ back.</p><p> </p><p>(Score is Total Reps of Final Shuttle Runs)</p><p> </p><p>**Each 25′ interval is considered 1 rep. The workout is scored ONLY by the reps you earn in the final run.</p>
Optional Cool Down
EMOM x 9 MINUTES
<p>MIN 1 – :30 Reverse Plank Hold</p><p>MIN 2 – :30 Tib Raises</p><p>MIN 3 – 1:00 Easy Walk</p><p> </p><p>(No Measure)</p>
