171 CrossFit – Sat, Mar 18
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">EMOM x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">MIN 1 – :40 Arm + Body Rowing</span></p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">MIN 2 – :40 Heels Down Rowing*</span></p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">MIN 3 – :40 Heel Up Rowing*</span></p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">MIN 4 – :40 Rowing (SPM 22-24)</span></p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">MIN 5 – :40 Rowing (SPM 25-27)</span></p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">MIN 6 – :40 Rowing (SPM 26-30)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">*Heels Down = feet stay flat on footplates. This shortens the stroke but allows more hamstring recruitment.</span></p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">*Heel Up = rolling up to the balls of the feet. This slightly lengthens the stroke and recruits more quads.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">2-3 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">10 Alt. Box Step-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">12 Deadbugs*</span></p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">15 Single DB Curls (Because it’s Saturday)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">*RNDS 2-3 completed 6-8 Box Jumps + 8-10 Sit-Ups. </span></p>
Workout – Performance
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">1250/1000m Row</span></p><p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">25 Box Jumps (24/20)</span></p><p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">35 Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">1000/800m Row</span></p><p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">25 Box Jumps</span></p><p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">35 Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">750/600m Row</span></p><p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">25 Box Jumps</span></p><p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">35 Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">500/400m Row</span></p><p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">25 Box Jumps</span></p><p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">35 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">(Score is Time)</span></p>
Workout – Fitness
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">1000/800m Row</span></p><p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">20 Box Jumps (20)</span></p><p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">30 Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">750/600m Row</span></p><p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">20 Box Jumps</span></p><p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">30 Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">500/400m Row</span></p><p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">20 Box Jumps</span></p><p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">30 Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">250/200m Row</span></p><p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">20 Box Jumps</span></p><p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">30 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">(Score is Time)</span></p>
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-f7860825-7fff-d90a-7c3e-9793b67d631d">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f7860825-7fff-d90a-7c3e-9793b67d631d">AMRAP x 25 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-f7860825-7fff-d90a-7c3e-9793b67d631d">1000m Row</span></p><p dir="ltr"><span id="docs-internal-guid-f7860825-7fff-d90a-7c3e-9793b67d631d">100 Box Jumps (Athlete Choice)</span></p><p dir="ltr"><span id="docs-internal-guid-f7860825-7fff-d90a-7c3e-9793b67d631d">100 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f7860825-7fff-d90a-7c3e-9793b67d631d">*P1 works while P2 rests. Must switch row every 250m. Split all other work as needed.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f7860825-7fff-d90a-7c3e-9793b67d631d">(Score is Rounds + Reps)</span></p>
Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-1889b489-7fff-32c8-6e27-4b65bc8443b7">2-3 SETS FOR QUALITY</span></p><p dir="ltr"><span id="docs-internal-guid-1889b489-7fff-32c8-6e27-4b65bc8443b7">:30/:30 Banded Ankle Distraction (Box Optional)</span></p><p dir="ltr"><span id="docs-internal-guid-1889b489-7fff-32c8-6e27-4b65bc8443b7">10 Narrow Stance Squats</span></p><p dir="ltr"><span id="docs-internal-guid-1889b489-7fff-32c8-6e27-4b65bc8443b7">5/5 Single Leg Box Negatives</span></p><p dir="ltr"><span id="docs-internal-guid-1889b489-7fff-32c8-6e27-4b65bc8443b7">15 Heel Elevated Glute Bridge-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1889b489-7fff-32c8-6e27-4b65bc8443b7">-Rest as Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1889b489-7fff-32c8-6e27-4b65bc8443b7">(No Measure)</span></p>
