171 CrossFit – Wed, Mar 29
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-40b8d8d1-7fff-0f12-24cb-789e943b2de5">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-40b8d8d1-7fff-0f12-24cb-789e943b2de5">:45 Row</span></p><p dir="ltr"><span id="docs-internal-guid-40b8d8d1-7fff-0f12-24cb-789e943b2de5">5 Scap Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-40b8d8d1-7fff-0f12-24cb-789e943b2de5">5 Presses (Press)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-40b8d8d1-7fff-0f12-24cb-789e943b2de5">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-40b8d8d1-7fff-0f12-24cb-789e943b2de5">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-40b8d8d1-7fff-0f12-24cb-789e943b2de5">:45 Row</span></p><p dir="ltr"><span id="docs-internal-guid-40b8d8d1-7fff-0f12-24cb-789e943b2de5">5 Hand Release Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-40b8d8d1-7fff-0f12-24cb-789e943b2de5">5 Push Press (Dip/Drive/Press)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-40b8d8d1-7fff-0f12-24cb-789e943b2de5">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-40b8d8d1-7fff-0f12-24cb-789e943b2de5">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-40b8d8d1-7fff-0f12-24cb-789e943b2de5">:45 Row</span></p><p dir="ltr"><span id="docs-internal-guid-40b8d8d1-7fff-0f12-24cb-789e943b2de5">5 Pike Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-40b8d8d1-7fff-0f12-24cb-789e943b2de5">5 Push Jerks (Dip/Drive/Press Under/Land+Stand)</span></p>
Strength – All
Shoulder Press (3×8 @ 31X1*)
<p dir="ltr"><span id="docs-internal-guid-2ab269ec-7fff-f07a-26a0-fd3b321c67a6">Tempo Strict Press (31X1)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2ab269ec-7fff-f07a-26a0-fd3b321c67a6">*Keep weight Moderate+ across all sets.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2ab269ec-7fff-f07a-26a0-fd3b321c67a6">Remember Reading Tempo…</span></p><p dir="ltr"><span id="docs-internal-guid-2ab269ec-7fff-f07a-26a0-fd3b321c67a6">1st Number is ‘Down Portion'</span></p><p dir="ltr"><span id="docs-internal-guid-2ab269ec-7fff-f07a-26a0-fd3b321c67a6">2nd Number is ‘Down Position'</span></p><p dir="ltr"><span id="docs-internal-guid-2ab269ec-7fff-f07a-26a0-fd3b321c67a6">3rd Number is ‘Up Portion'</span></p><p dir="ltr"><span id="docs-internal-guid-2ab269ec-7fff-f07a-26a0-fd3b321c67a6">4th Number is ‘Up Position'</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2ab269ec-7fff-f07a-26a0-fd3b321c67a6">(Score is Weight)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2ab269ec-7fff-f07a-26a0-fd3b321c67a6">Week 1 of 4 Tempo</span></p>
Workout – Performance
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-6dc42d0a-7fff-995d-d214-d2baf5e912c6">3 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-6dc42d0a-7fff-995d-d214-d2baf5e912c6">500/400m Row</span></p><p dir="ltr"><span id="docs-internal-guid-6dc42d0a-7fff-995d-d214-d2baf5e912c6">20 Hand Release Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-6dc42d0a-7fff-995d-d214-d2baf5e912c6">10 Shoulder to Overhead (185/135)</span></p><p dir="ltr"><span id="docs-internal-guid-6dc42d0a-7fff-995d-d214-d2baf5e912c6">250/200m Row</span></p><p dir="ltr"><span id="docs-internal-guid-6dc42d0a-7fff-995d-d214-d2baf5e912c6">10 Handstand Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-6dc42d0a-7fff-995d-d214-d2baf5e912c6">5 Shoulder to Overhead</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6dc42d0a-7fff-995d-d214-d2baf5e912c6">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6dc42d0a-7fff-995d-d214-d2baf5e912c6">KG BB: (85/60)</span></p>
Workout – Fitness
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-3a39f820-7fff-d43c-9f13-7b3e18faadda">3 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-3a39f820-7fff-d43c-9f13-7b3e18faadda">500/400m Row</span></p><p dir="ltr"><span id="docs-internal-guid-3a39f820-7fff-d43c-9f13-7b3e18faadda">15 Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-3a39f820-7fff-d43c-9f13-7b3e18faadda">7 Shoulder to Overhead (135/95)</span></p><p dir="ltr"><span id="docs-internal-guid-3a39f820-7fff-d43c-9f13-7b3e18faadda">250/200m Row</span></p><p dir="ltr"><span id="docs-internal-guid-3a39f820-7fff-d43c-9f13-7b3e18faadda">7 Pike Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-3a39f820-7fff-d43c-9f13-7b3e18faadda">5 Shoulder to Overhead</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3a39f820-7fff-d43c-9f13-7b3e18faadda">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3a39f820-7fff-d43c-9f13-7b3e18faadda">KG BB: (60/42.5)</span></p>
Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-0c4a36dc-7fff-4b65-0d37-4744613910e1">2-3 SETS FOR QUALITY</span></p><p dir="ltr"><span id="docs-internal-guid-0c4a36dc-7fff-4b65-0d37-4744613910e1">6-10 Rower Hamstring Curls</span></p><p dir="ltr"><span id="docs-internal-guid-0c4a36dc-7fff-4b65-0d37-4744613910e1">3/3 Sciatic Nerve Floss</span></p><p dir="ltr"><span id="docs-internal-guid-0c4a36dc-7fff-4b65-0d37-4744613910e1">12 Banded Ws*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0c4a36dc-7fff-4b65-0d37-4744613910e1">*Keep elbows tucked at 90-degrees. Pull hands out to the sides, keeping elbows in same position, close to ribs.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0c4a36dc-7fff-4b65-0d37-4744613910e1">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0c4a36dc-7fff-4b65-0d37-4744613910e1">(No Measure)</span></p>
