171 CrossFit – Mon, Jul 31
Warm-Up
Warm-Up
<p>2 ROUNDS</p><p>5 PVC or Band Pass Throughs</p><p>5/5 Kneeling Hip Openers</p><p>10 Air Squats</p><p>10 Arm Haulers</p><p>1:00 Cardio Choice (EZ Pace)</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS</p><p>:30 Wall Prayer Stretch*</p><p>10 Scap Push-Ups on forearms</p><p>5 Knee Push-Ups</p><p>10 Alt. Deadbugs</p><p>:30 Cardio Choice (mod-fast pace)</p><p> </p><p>*Place elbows on the wall and walk feet back until a tripod is created. Then lean through your arms to stretch the triceps/ lats.</p>
Strength – Performance
Overhead Squat (3×5*)
<p>*Consider this is a primer for tomorrow’s OLY work. If you are not training tomorrow, use today to reinforce good mechanics. Use Light-Mod weight for all sets.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 5 of 8 Oly Cycle</p>
Strength – Fitness
Front Squat (3×5*)
<p>*Option for High-Bar Back Squat</p><p> </p><p>Consider this is a primer for tomorrow’s OLY work. If you are not training tomorrow, use today to reinforce good mechanics. Use Light-Mod weight for all sets.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 5 of 8 Oly Cycle</p>
Workout – Performance
Metcon (Time)
<p>FOR TIME</p><p>Cardio Choice*</p><p> </p><p>*Cardio Choice Options:</p><p>250/225 Cal Row</p><p>200/175 Cal Bike</p><p>200/175 Cal Ski</p><p> </p><p>**Every 3:00 not including 0:00, complete 15 Push-Ups + 15 Sit-Ups.</p><p> </p><p>(Score is Time)</p>
Workout – Fitness
Metcon (Time)
<p>FOR TIME</p><p>Cardio Choice*</p><p> </p><p>*Cardio Choice Options:</p><p>200/175 Cal Row</p><p>150/125 Cal Bike</p><p>150/125 Cal Ski</p><p> </p><p>**Every 3:00 not including 0:00, complete 8 Push-Ups + 12 Sit-Ups.</p><p> </p><p>(Score is Time)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>10 Banded Pull Aparts</p><p>10 Banded Ws</p><p>10 Banded High Pulls</p><p>100m Walk Outside</p><p> </p><p>-Rest as Needed-</p><p> </p><p>(No Measure)</p>
