171 CrossFit – Tue, Mar 28

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-858f55be-7fff-e5e0-d1a0-856e2088d43e">EMOM x 8 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-858f55be-7fff-e5e0-d1a0-856e2088d43e">MIN 1 – 10 RDL + Max Groiners</span></p><p dir="ltr"><span id="docs-internal-guid-858f55be-7fff-e5e0-d1a0-856e2088d43e">MIN 2 – 10 Hang Muscle Cleans + Max Elbow Punches</span></p><p dir="ltr"><span id="docs-internal-guid-858f55be-7fff-e5e0-d1a0-856e2088d43e">MIN 3 – 10 Slow V-Ups + Max Hollow Hold</span></p><p dir="ltr"><span id="docs-internal-guid-858f55be-7fff-e5e0-d1a0-856e2088d43e">MIN 4 – 10 Squat Jumps + Max Scap Push-Ups </span></p>

Strength – All
Deadlift (3×8 @ 31X1*)
<p dir="ltr"><span id="docs-internal-guid-a02405c7-7fff-0a5f-cdec-3d720f62dc6d">Tempo Deadlift (31X1)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a02405c7-7fff-0a5f-cdec-3d720f62dc6d">*Keep weight Moderate+ across all sets.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a02405c7-7fff-0a5f-cdec-3d720f62dc6d">Remember Reading Tempo…</span></p><p dir="ltr"><span id="docs-internal-guid-a02405c7-7fff-0a5f-cdec-3d720f62dc6d">1st Number is ‘Down Portion'</span></p><p dir="ltr"><span id="docs-internal-guid-a02405c7-7fff-0a5f-cdec-3d720f62dc6d">2nd Number is ‘Down Position'</span></p><p dir="ltr"><span id="docs-internal-guid-a02405c7-7fff-0a5f-cdec-3d720f62dc6d">3rd Number is ‘Up Portion'</span></p><p dir="ltr"><span id="docs-internal-guid-a02405c7-7fff-0a5f-cdec-3d720f62dc6d">4th Number is ‘Up Position'</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a02405c7-7fff-0a5f-cdec-3d720f62dc6d">(Score is Weight)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a02405c7-7fff-0a5f-cdec-3d720f62dc6d">Week 1 of 4 Tempo</span></p>

Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-fd5cd896-7fff-b4d0-a2b5-87cabeea2cd2">AMRAP x 15 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-fd5cd896-7fff-b4d0-a2b5-87cabeea2cd2">15 Up-Downs to Target*</span></p><p dir="ltr"><span id="docs-internal-guid-fd5cd896-7fff-b4d0-a2b5-87cabeea2cd2">10 Toes to Bar</span></p><p dir="ltr"><span id="docs-internal-guid-fd5cd896-7fff-b4d0-a2b5-87cabeea2cd2">10 Deadlifts (135/95)</span></p><p dir="ltr"><span id="docs-internal-guid-fd5cd896-7fff-b4d0-a2b5-87cabeea2cd2">5 Hang Squat Cleans</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fd5cd896-7fff-b4d0-a2b5-87cabeea2cd2">*Ideally target above 6-inch reach.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fd5cd896-7fff-b4d0-a2b5-87cabeea2cd2">(Score is Round + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fd5cd896-7fff-b4d0-a2b5-87cabeea2cd2">KG BB: (60/42.5)</span></p>

Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-e26c76a0-7fff-1a0a-9726-2467c3fc91fd">AMRAP x 15 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-e26c76a0-7fff-1a0a-9726-2467c3fc91fd">15 Up-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-e26c76a0-7fff-1a0a-9726-2467c3fc91fd">10 Toes to Something*</span></p><p dir="ltr"><span id="docs-internal-guid-e26c76a0-7fff-1a0a-9726-2467c3fc91fd">10 Deadlifts (95/65)</span></p><p dir="ltr"><span id="docs-internal-guid-e26c76a0-7fff-1a0a-9726-2467c3fc91fd">5 Hang Squat Cleans</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e26c76a0-7fff-1a0a-9726-2467c3fc91fd">*Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e26c76a0-7fff-1a0a-9726-2467c3fc91fd">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e26c76a0-7fff-1a0a-9726-2467c3fc91fd">KG BB: (42.5/30)</span></p>

Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-b6686841-7fff-1712-e77e-8bdf7e43a10a">2-3 SETS FOR QUALITY</span></p><p dir="ltr"><span id="docs-internal-guid-b6686841-7fff-1712-e77e-8bdf7e43a10a">1:00/1:00 Couch Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-b6686841-7fff-1712-e77e-8bdf7e43a10a">5 Jefferson Curls*</span></p><p dir="ltr"><span id="docs-internal-guid-b6686841-7fff-1712-e77e-8bdf7e43a10a">5/5 Single Leg RDLs*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b6686841-7fff-1712-e77e-8bdf7e43a10a">*Option to hold empty barbell.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b6686841-7fff-1712-e77e-8bdf7e43a10a">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b6686841-7fff-1712-e77e-8bdf7e43a10a">(No Measure)</span></p>