171 CrossFit – Sat, Jul 29
Warm-Up
Warm-Up
<p>1 ROUND (4:00)</p><p>200m Run </p><p>8/8 Ankle Rotations </p><p>8 Alt. Box Step-Ups </p><p>8 Alt. Groiners </p><p>8 Air Squats</p><p>100m Run </p><p> </p><p>Into…</p><p> </p><p>2-3 ROUNDS (TIME PERMITTING) </p><p>10 Alt. Elbow Punches </p><p>8 Alt. Front Rack Lunges </p><p>6 Up and Overs* </p><p>6 Back Squats </p><p>6 Box Jumps*</p><p> </p><p>*Push Press the barbell overhead, carefully lower to the back, Push Press from back rack, carefully lower to front rack. </p><p>*Increase height each round.</p>
Workout – Performance
Metcon (Time)
<p>2 ROUNDS FOR TIME</p><p>800m Run</p><p>40 Back Squats (115/75)</p><p>40 Box Jumps (24/20)</p><p>400m Run</p><p>20 Front Rack Alt. Lunges</p><p>20 Box Jumps (30/24)</p><p> </p><p>(Score is Time)</p><p> </p><p>KG BB: (52.5/35)</p>
Workout – Fitness
Metcon (Time)
<p>2 ROUNDS FOR TIME</p><p>800m Run</p><p>40 Back Squats (75/55)</p><p>30 Box Jumps (20)</p><p>400m Run</p><p>20 Front Rack Alt. Lunges</p><p>10 Box Jumps (24/20)</p><p> </p><p>(Score is Time)</p><p> </p><p>KG BB: (35/25)</p>
Partner Workout Option
IN TEAMS OF 2… (Time)
<p>FOR TIME*</p><p>2 ROUNDS</p><p>400m Run</p><p>80 Back Squats (Athlete Choice, Moderate)</p><p>80 Box Jumps (24/20)</p><p> </p><p>-Immediately Into-</p><p> </p><p>2 ROUNDS</p><p>200m Run</p><p>40 Front Rack Alt. Lunges</p><p>40 Box Jumps (30/24)</p><p> </p><p>*P1 works while P2 rests. Runs must be completed together, all other work can be split as needed.</p><p> </p><p>(Score is Time)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>10 Alt. 90-90 Hip Rotations</p><p>100m EZ Walk</p><p>5/5 Half Kneeling Hip Openers</p><p>10/10 Single Leg Glute Bridge-Ups</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
