171 CrossFit – Wed, Jun 21
Warm-Up
Warm-Up
<p>100m Jog</p><p> </p><p>Into…</p><p> </p><p>PART 1 </p><p>1-2 ROUNDS</p><p>10 Calf Raises + Tib Raises*</p><p>10 Alt. Hip Circles </p><p>10 Alt. Bird Dogs</p><p> </p><p>*1 Rep = 1 Calf Raise + Tib Raise (shift back onto the heels, pulling the toes towards the shins)</p><p> </p><p>Into…</p><p> </p><p>PART 2 </p><p>3 SETS → :15 WORK / :15 REST*</p><p>MVMT 1 – High Knees</p><p>MVMT 2 – Bodyweight Good Mornings</p><p>MVMT 3 – Butt Kickers</p><p>MVMT 4 – Med. Ball Front Squats (2nd Round: Med. Ball Push Press; 3rd Round: Med. Ball Thrusters)</p><p> </p><p>*1 SET = MVMT 1 – MVMT 4</p><p> </p><p>Into…</p><p> </p><p>100m Jog </p>
Extended Warm-Up – All
Metcon
<p>EMOM x 8 MINUTES</p><p>MIN 1 – 5 TNG Deadlifts*</p><p>MIN 2 – 100m Run</p><p> </p><p>*Start Light and build to workout weight. No bar slamming for TNG.</p><p> </p><p>(No Measure)</p>
Workout – Performance
Metcon (Time)
<p>EVERY 4:00 x 5 SETS</p><p>100m Run</p><p>8 Deadlift (225/155)</p><p>100m Run</p><p>24 Wall Balls (20/14)</p><p>100m Run</p><p> </p><p>-Rest w/ Time Remaining-</p><p> </p><p>(Score is Slowest Set)</p><p> </p><p>KG BB: (100/70)</p><p>KG WB: (9/6)</p>
Workout – Fitness
Metcon (Time)
<p>EVERY 4:00 x 5 SETS</p><p>100m Run</p><p>8 Deadlift (155/105)</p><p>100m Run</p><p>24 Wall Balls (14/10)</p><p>100m Run</p><p> </p><p>-Rest w/ Time Remaining-</p><p> </p><p>(Score is Slowest Set)</p><p> </p><p>KG BB: (70/47.5)</p><p>KG WB: (6/5)</p>
Optional Cool Down
Metcon
<p>EMOM x 9 MINUTES</p><p>MIN1 – 5/5 Sciatic Nerve Floss</p><p>MIN 2 – 10 Alt. 90-90 Hip Rotations</p><p>MIN 3 – 5/5 Groiners w/Twist*</p><p> </p><p>*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.</p><p> </p><p>(No Measure)</p>
