171 CrossFit – Fri, Mar 31

Warm-Up

2 ROUNDS:30 Single Unders:30 Alt Groiners:30 90/90 Hip Rotations:15/:15 Wall Calf Stretch 2 ROUNDS30 Reps Jump Rope Complex**6 Elbow Punches → Muscle Clean6 Front Rack Press → Back Rack Press6 Air Squats → 6 BB Kang Squats 1 ROUND:30 Double Under Practice *Place foot on Wall (or any tall standing support) and lean towards the wall to stretch calf**1st Round Perform Single+Single+High Jump; 2nd Round Perform Single+Single+Double

Strength – All

Back Squat (3×8 @ 31X1*)

Tempo Back Squat (31X1) *Keep weight Moderate+ across all sets. Remember Reading Tempo…1st Number is ‘Down Portion'2nd Number is ‘Down Position'3rd Number is ‘Up Portion'4th Number is ‘Up Position' (Score is Weight) Week 1 of 4 Tempo

Workout – Performance

“REDWOOD” (Time)

FOR TIME
30 Back Squats (155/105)
150 Double Unders
30 Back Squats

(Score is Time)

KG BB: (70/47.5)

*NOTE: W.O.W. this our pick for epic workout of the week!

Workout – Fitness

“REDWOOD (FITNESS)” (Time)

FOR TIME
30 Back Squats (115/75)
200 Single Unders
30 Back Squats

(Score is Time)

KG BB: (52.5/35)

*NOTE: W.O.W. this our pick for epic workout of the week!

Cool Down

Metcon

2-3 SETS FOR QUALITY1:00/1:00 Barbell Hamstring Smash*10 Elevated Calf Raises** *Place bar on a low rack. Place one leg over and on top of barbell, rolling out the hamstrings.**Pause for :02 in bottom. -Rest As Needed b/t Sets- (No Measure)

March 31, 2023: 171 CrossFit – Fri, Mar 31

Submit a Comment Cancel reply

Recent Posts

Better. Faster. Stronger.

Crossfit 171

Contact

Address

Phone

Hours