171 CrossFit – Mon, Mar 6
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-ce16bd83-7fff-5d53-00cb-f571fb16c6fb">EMOM x 8 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-ce16bd83-7fff-5d53-00cb-f571fb16c6fb">MIN 1 – 200/150m Row</span></p><p dir="ltr"><span id="docs-internal-guid-ce16bd83-7fff-5d53-00cb-f571fb16c6fb">MIN 2 – :45 Max Scap Push-Ups + Alt. Shoulder Taps<br />MIN 3 – 50 Single Unders + Alt. Ankle Rolls</span></p><p dir="ltr"><span id="docs-internal-guid-ce16bd83-7fff-5d53-00cb-f571fb16c6fb">MIN 4 – :45 Alt. DB Around the Worlds</span></p>
Strength – Performance
Metcon (Weight)
<p dir="ltr"><span id="docs-internal-guid-ae0be2cf-7fff-c0c7-28c3-e30e1da188f4">EMOM x 5 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-ae0be2cf-7fff-c0c7-28c3-e30e1da188f4">4 Strict Press</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ae0be2cf-7fff-c0c7-28c3-e30e1da188f4">-Into-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ae0be2cf-7fff-c0c7-28c3-e30e1da188f4">EMOM x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-ae0be2cf-7fff-c0c7-28c3-e30e1da188f4">3 Push Press</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ae0be2cf-7fff-c0c7-28c3-e30e1da188f4">-Into-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ae0be2cf-7fff-c0c7-28c3-e30e1da188f4">EMOM x 3 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-ae0be2cf-7fff-c0c7-28c3-e30e1da188f4">2 Push Jerk</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ae0be2cf-7fff-c0c7-28c3-e30e1da188f4">*Strict Press is Light for all sets, Push Press is Moderate for all sets, and Push Jerk is Moderate-Heavy for all sets.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ae0be2cf-7fff-c0c7-28c3-e30e1da188f4">(Score is Weight)</span></p><p><br /> </p>
Strength – Fitness
Metcon (Weight)
<p>EMOM x 5 MINUTES<br />4 Strict Press</p><p> </p><p>-Into-</p><p> </p><p>EMOM x 4 MINUTES<br />3 Push Press</p><p> </p><p>-Into-</p><p> </p><p>EMOM x 3 MINUTES<br />2 Push Press or Push Jerk</p><p> </p><p>*Strict Press is Light for all sets, Push Press is Moderate for all sets, and Push Press / Push Jerk is Moderate-Heavy for all sets.</p><p> </p><p>(Score is Weight)<br /> </p>
Workout – Performance
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-43dc42c1-7fff-1dfb-a36e-82f02202ef01">4 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-43dc42c1-7fff-1dfb-a36e-82f02202ef01">ON A 4:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-43dc42c1-7fff-1dfb-a36e-82f02202ef01">50 Double Unders</span></p><p dir="ltr"><span id="docs-internal-guid-43dc42c1-7fff-1dfb-a36e-82f02202ef01">30/25 Cal Row</span></p><p dir="ltr"><span id="docs-internal-guid-43dc42c1-7fff-1dfb-a36e-82f02202ef01">7/7 Single Arm DB Shoulder to Overhead (Athlete Choice, AHAP)*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-43dc42c1-7fff-1dfb-a36e-82f02202ef01">-Rest with Time Remaining-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-43dc42c1-7fff-1dfb-a36e-82f02202ef01">(Score is Slowest Set)</span></p><p><br /> </p>
Workout – Fitness
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-ee4a3e81-7fff-7f78-c199-71e42a08695c">4 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-ee4a3e81-7fff-7f78-c199-71e42a08695c">ON A 4:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-ee4a3e81-7fff-7f78-c199-71e42a08695c">75 Single Unders</span></p><p dir="ltr"><span id="docs-internal-guid-ee4a3e81-7fff-7f78-c199-71e42a08695c">25/20 Cal Row</span></p><p dir="ltr"><span id="docs-internal-guid-ee4a3e81-7fff-7f78-c199-71e42a08695c">10/10 Single Arm DB Push Press (Athlete Choice, Moderate)*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ee4a3e81-7fff-7f78-c199-71e42a08695c">-Rest with Time Remaining-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ee4a3e81-7fff-7f78-c199-71e42a08695c">(Score is Slowest Set)</span></p><p><br /> </p>
Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-1fef7c26-7fff-c4f9-d390-3590172f10a0">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-1fef7c26-7fff-c4f9-d390-3590172f10a0">5/5 Side Lying Open Books</span></p><p dir="ltr"><span id="docs-internal-guid-1fef7c26-7fff-c4f9-d390-3590172f10a0">15 Single DB Floor Pullovers</span></p><p dir="ltr"><span id="docs-internal-guid-1fef7c26-7fff-c4f9-d390-3590172f10a0">1:00 Lacrosse Ball Smash*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1fef7c26-7fff-c4f9-d390-3590172f10a0">*Option to smash calves / shoulders / lats</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1fef7c26-7fff-c4f9-d390-3590172f10a0">(No Measure)</span></p><p><br /> </p>
