171 CrossFit – Sat, May 13
Warm-Up
Warm-Up
<p>1 ROUND</p><p>250/200m Row</p><p>10 Step-Ups</p><p>10 Med Ball Ground to Overhead</p><p>10 Ring Rows</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS</p><p>250/200m Row</p><p>5/5 Single Leg Step-Up</p><p>10 Med Ball Front Squats</p><p>10 Med Ball Push Press</p><p>10 False Grip Ring Rows</p>
Skill – Performance
Metcon
<p>ON A 8:00 RUNNING CLOCK…</p><p>Practice Banded Low Ring Strict Muscle-Ups*</p><p> </p><p>*Focus on fast sit-through on rings & a slow negative.</p><p> </p><p>(No Measure)</p><p> </p><p>Week 7 of 9 Strict Gymnastics</p>
Skill – Fitness
Metcon
<p>ON A 8:00 RUNNING CLOCK…</p><p>Practice Strict Chin-Ups*</p><p> </p><p>*Focus on slow negatives & full arm extension at bottom.</p><p> </p><p>(No Measure)</p><p> </p><p>Week 7 of 9 Strict Gymnastics</p>
Workout – Performance
“ON A-MOTHER LEVEL” (Time)
FOR TIME
1000/800m Row
60 Wall Balls (20/14)
40 Wall Ball Step-Ups (24/20)*
20 Ring Muscle-Ups
40 WB Step-Ups (24/20)*
60 Wall Balls
1000/800m Row
1000/800m Row
60 Wall Balls (20/14)
40 Wall Ball Step-Ups (24/20)*
20 Ring Muscle-Ups
40 WB Step-Ups (24/20)*
60 Wall Balls
1000/800m Row
*Hold WB any way above waist.
(Score is Time)
KG WB: (9/6)
<p>*NOTE: W.O.W. this is our pick for epic workout of the week!</p>
Workout – Fitness
“ON A-MOTHER LEVEL (FITNESS)” (Time)
FOR TIME
750/500m Row
50 Wall Balls (14/10)
40 Wall Ball Box Step-Ups (20)*
25 Burpee Pull-Ups
40 WB Box Step-Ups (20)*
50 Wall Balls
750/500m Row
750/500m Row
50 Wall Balls (14/10)
40 Wall Ball Box Step-Ups (20)*
25 Burpee Pull-Ups
40 WB Box Step-Ups (20)*
50 Wall Balls
750/500m Row
*Hold WB any way above waist.
(Score is Time)
KG WB: (6/5)
<p>*NOTE: W.O.W. this is our pick for epic workout of the week!</p>
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
<p>IN TEAMS OF 2…</p><p> </p><p>AMRAP x 20 MINUTES*</p><p>1000/800m Row</p><p>80 Wall Balls (20/14)</p><p>60 Wall Ball Step-Ups (24/20)*</p><p>30 Ring or Bar Muscle-Ups</p><p> </p><p>*Hold WB any way above waist. Partners alternate every 250m on row. P1 works while P2 rests, split all other work as needed.</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG WB: (9/6)</p>
Optional Cool Down
Metcon
<p>EMOM x 9 MINUTES</p><p>MIN 1 – :45 Glute Bridge Hold on Rower</p><p>MIN 2 – :25/:25 Couch Stretch against Box or Wall</p><p>MIN 3 – :45 Foam Roll</p><p> </p><p>(No Measure)</p>
