171 CrossFit – Mon, May 1
Warm-Up
Warm-Up
<p>AMRAP x 3 MINUTES</p><p>1-2-3-and so on…</p><p>Burpees</p><p>2-4-6 and so on…</p><p>Box Step-Ups</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS</p><p>5 Tempo Strict Press (31X1)</p><p>7 Box Jumps*</p><p>:10 Top of Ring / Box Hold</p><p>:10 Bottom of Ring / Box Hold</p><p> </p><p>*RND 2 complete Box Jump/ Step Overs</p>
Strength – All
Push Press (ON A 15:00 RUNNING CLOCK…
Build to a 1-Rep )
<p>(Score is Weight)</p><p> </p><p>Week 1 of 6 Wendler</p>
Workout – Performance
Metcon (Time)
<p>4 ROUNDS FOR TIME</p><p>21 Box Jump Overs (24/20)</p><p>15 Ring Dips</p><p>9 Shoulder to Overhead*</p><p> </p><p>*RPE 6-7 roughly 60-70% of 1-Rep PP.</p><p> </p><p>(Score is Time)</p>
Workout – Fitness
Metcon (Time)
<p>4 ROUNDS FOR TIME</p><p>21 Box Jump Overs (20)</p><p>15 Box Dips</p><p>9 Shoulder to Overhead*</p><p> </p><p>*RPE 5-6 roughly 50-60% of 1-Rep PP.</p><p> </p><p>(Score is Time)</p>
Extra Credit Murph Prep – Day 1
Metcon
<p>CONDITIONING (ALL)</p><p> </p><p>4 SETS*</p><p>400m Run</p><p> </p><p>-Rest 1:30 b/t Sets-</p><p> </p><p>*GOAL: Mirror the splits for all 4 efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph.</p><p> </p><p>(No Measure)</p><p> </p><p>STRENGTH (ALL)</p><p> </p><p>EMOM x 15 MINUTES*</p><p>MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups</p><p>MIN 2 – 10 Push-Ups**</p><p>MIN 3 – 20-30 Air Squats</p><p> </p><p>*GOAL: Volume building EMOM…goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.</p><p>**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.</p><p> </p><p>(No Measure)</p>
