171 CrossFit – Thu, Mar 30

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-37447302-7fff-0cf1-565e-08d6815aad2c">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-37447302-7fff-0cf1-565e-08d6815aad2c">30 Jumping Jacks*</span></p><p dir="ltr"><span id="docs-internal-guid-37447302-7fff-0cf1-565e-08d6815aad2c">10 Banded Upright Rows</span></p><p dir="ltr"><span id="docs-internal-guid-37447302-7fff-0cf1-565e-08d6815aad2c">10 Supinated Band Pull-Aparts</span></p><p dir="ltr"><span id="docs-internal-guid-37447302-7fff-0cf1-565e-08d6815aad2c">10 Overhead Band Pull-Aparts</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-37447302-7fff-0cf1-565e-08d6815aad2c">*Clap overhead and behind back.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-37447302-7fff-0cf1-565e-08d6815aad2c">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-37447302-7fff-0cf1-565e-08d6815aad2c">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-37447302-7fff-0cf1-565e-08d6815aad2c">100m Run</span></p><p dir="ltr"><span id="docs-internal-guid-37447302-7fff-0cf1-565e-08d6815aad2c">10 Ring Rows w/ :01 Pause at Rings</span></p><p dir="ltr"><span id="docs-internal-guid-37447302-7fff-0cf1-565e-08d6815aad2c">8 Scap Depressions</span></p><p dir="ltr"><span id="docs-internal-guid-37447302-7fff-0cf1-565e-08d6815aad2c">6 Scap Retractions</span></p><p dir="ltr"><span id="docs-internal-guid-37447302-7fff-0cf1-565e-08d6815aad2c">10 Straight Arm Banded Push-Downs</span></p>

Skill – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-5c3134e6-7fff-38e6-73de-97b3a576cc19">3 SETS FOR QUALITY*</span></p><p dir="ltr"><span id="docs-internal-guid-5c3134e6-7fff-38e6-73de-97b3a576cc19">3-5 Bottom to Half Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-5c3134e6-7fff-38e6-73de-97b3a576cc19">3-5 Top to Half Pull-Up</span></p><p dir="ltr"><span id="docs-internal-guid-5c3134e6-7fff-38e6-73de-97b3a576cc19">3-5 Full Strict Pull-Up of Choice**</span></p><p dir="ltr"><span id="docs-internal-guid-5c3134e6-7fff-38e6-73de-97b3a576cc19">-Quick Rest Before-</span></p><p dir="ltr"><span id="docs-internal-guid-5c3134e6-7fff-38e6-73de-97b3a576cc19">15 Slow Straight Arm Banded Lat Push-Downs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5c3134e6-7fff-38e6-73de-97b3a576cc19">-Rest as Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5c3134e6-7fff-38e6-73de-97b3a576cc19">*Athlete can come off the pull-up bar b/t movements. ‘Half’ Position is elbows at 90 degrees in middle of the pull position.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5c3134e6-7fff-38e6-73de-97b3a576cc19">**Options…</span></p><p dir="ltr"><span id="docs-internal-guid-5c3134e6-7fff-38e6-73de-97b3a576cc19">5 Banded Strict Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-5c3134e6-7fff-38e6-73de-97b3a576cc19">5 Strict Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-5c3134e6-7fff-38e6-73de-97b3a576cc19">5 Strict Chest to Bar Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5c3134e6-7fff-38e6-73de-97b3a576cc19">(No Measure)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5c3134e6-7fff-38e6-73de-97b3a576cc19">Week 1 of 8 Strict Gymnastics</span></p>

Workout – Performance
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-92eef4b4-7fff-8207-8cbd-2e1f76e9b8f3">5 SETS*</span></p><p dir="ltr"><span id="docs-internal-guid-92eef4b4-7fff-8207-8cbd-2e1f76e9b8f3">ON A 2:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-92eef4b4-7fff-8207-8cbd-2e1f76e9b8f3">200m Run</span></p><p dir="ltr"><span id="docs-internal-guid-92eef4b4-7fff-8207-8cbd-2e1f76e9b8f3">Max Reps Pull-Ups w/ Time Remaining…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-92eef4b4-7fff-8207-8cbd-2e1f76e9b8f3">*Weighted Vest Optional.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-92eef4b4-7fff-8207-8cbd-2e1f76e9b8f3">-Rest 1:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-92eef4b4-7fff-8207-8cbd-2e1f76e9b8f3">(Score is Lowest Reps of Pull-Ups)</span></p>

Workout – Fitness
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-0dc2f19e-7fff-d738-df92-ebb208b223b7">5 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-0dc2f19e-7fff-d738-df92-ebb208b223b7">ON A 2:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-0dc2f19e-7fff-d738-df92-ebb208b223b7">200m Run</span></p><p dir="ltr"><span id="docs-internal-guid-0dc2f19e-7fff-d738-df92-ebb208b223b7">Max Reps Ring Rows w/ Time Remaining…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0dc2f19e-7fff-d738-df92-ebb208b223b7">-Rest 1:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0dc2f19e-7fff-d738-df92-ebb208b223b7">(Score is Lowest Reps of Ring Rows)</span></p>

Optional Finisher
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-f0763c3f-7fff-35fe-eb82-3d53687f1699">EMOM x 8 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-f0763c3f-7fff-35fe-eb82-3d53687f1699">MIN 1 – :50 Max Cardio Choice Cals</span></p><p dir="ltr"><span id="docs-internal-guid-f0763c3f-7fff-35fe-eb82-3d53687f1699">MIN 2 – :50 Max Russian Twists</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f0763c3f-7fff-35fe-eb82-3d53687f1699">*P1 starts one MIN 1 while P2 starts on MIN 2. Partners switch each minute until EMOM is completed.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f0763c3f-7fff-35fe-eb82-3d53687f1699">(Score is Total Cals + Reps)</span></p>