171 CrossFit – Wed, Mar 15
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">10/8 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">10 Good Mornings</span></p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">20 Single Unders</span></p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">10 Ring Rows</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">10/8 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">5 Jefferson Curls</span></p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">10 Single-Single-Doubles</span></p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">10 Jumping Pull-Up Negatives</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">Into…</span></p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">10/8 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">10 Deadlifts</span></p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">20 Double Unders</span></p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">5 Scap Pull-Ups + 5 Kip Swings</span></p>
Extended Warm-Up – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-4b32ea31-7fff-f5d7-4adf-aa8ad5acc2d7">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-4b32ea31-7fff-f5d7-4adf-aa8ad5acc2d7">1-2 Ring Muscle-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-4b32ea31-7fff-f5d7-4adf-aa8ad5acc2d7">5-7 Deadlifts*</span></p><p dir="ltr"><span id="docs-internal-guid-4b32ea31-7fff-f5d7-4adf-aa8ad5acc2d7">:30 Double or Triple Under Practice</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4b32ea31-7fff-f5d7-4adf-aa8ad5acc2d7">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4b32ea31-7fff-f5d7-4adf-aa8ad5acc2d7">*Start Light-Moderate and build to workout weight.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4b32ea31-7fff-f5d7-4adf-aa8ad5acc2d7">(No Measure)</span></p>
Extended Warm-Up – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-bc4d2234-7fff-41bc-ee7f-ae63ee67c674">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-bc4d2234-7fff-41bc-ee7f-ae63ee67c674">3-5 Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-bc4d2234-7fff-41bc-ee7f-ae63ee67c674">5-7 Deadlifts*</span></p><p dir="ltr"><span id="docs-internal-guid-bc4d2234-7fff-41bc-ee7f-ae63ee67c674">:30 Single or Double Under Practice</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bc4d2234-7fff-41bc-ee7f-ae63ee67c674">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bc4d2234-7fff-41bc-ee7f-ae63ee67c674">*Start Light and build to workout weight.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bc4d2234-7fff-41bc-ee7f-ae63ee67c674">(No Measure)</span></p>
Workout – Performance
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-68b1be2e-7fff-93c6-63ce-d274eeb44520">ON A 22:00 RUNNING CLOCK…*</span></p><p dir="ltr"><span id="docs-internal-guid-68b1be2e-7fff-93c6-63ce-d274eeb44520">40 Ring Muscle-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-68b1be2e-7fff-93c6-63ce-d274eeb44520">60 Deadlifts (225/155)</span></p><p dir="ltr"><span id="docs-internal-guid-68b1be2e-7fff-93c6-63ce-d274eeb44520">80/60 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-68b1be2e-7fff-93c6-63ce-d274eeb44520">240 Double Unders</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-68b1be2e-7fff-93c6-63ce-d274eeb44520">*Partition as needed. Can start and mix movements in any order. Any reps not completed at the end of the 22:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 22:30.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-68b1be2e-7fff-93c6-63ce-d274eeb44520">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-68b1be2e-7fff-93c6-63ce-d274eeb44520">KG BB: (100/70)</span></p>
Workout – Fitness
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-7fc72a38-7fff-e782-9979-c25f8e01851d">ON A 22:00 RUNNING CLOCK…*</span></p><p dir="ltr"><span id="docs-internal-guid-7fc72a38-7fff-e782-9979-c25f8e01851d">40 Strict Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-7fc72a38-7fff-e782-9979-c25f8e01851d">60 Deadlifts (155/105)</span></p><p dir="ltr"><span id="docs-internal-guid-7fc72a38-7fff-e782-9979-c25f8e01851d">60/40 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-7fc72a38-7fff-e782-9979-c25f8e01851d">360 Single Unders</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7fc72a38-7fff-e782-9979-c25f8e01851d">*Partition as needed. Can start and mix movements in any order. Any reps not completed at the end of the 22:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 22:30.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7fc72a38-7fff-e782-9979-c25f8e01851d">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7fc72a38-7fff-e782-9979-c25f8e01851d">KG BB: (70/47.5)</span></p>
Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-ca915dcd-7fff-66d7-2ed8-9c569b0dc7b1">AMRAP x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-ca915dcd-7fff-66d7-2ed8-9c569b0dc7b1">5/5 Moose Antlers</span></p><p dir="ltr"><span id="docs-internal-guid-ca915dcd-7fff-66d7-2ed8-9c569b0dc7b1">5/5 Sciatic Nerve Floss</span></p><p dir="ltr"><span id="docs-internal-guid-ca915dcd-7fff-66d7-2ed8-9c569b0dc7b1">5 Jefferson Curls (option to hold barbell)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ca915dcd-7fff-66d7-2ed8-9c569b0dc7b1">(No Measure)</span></p>
