171 CrossFit – Mon, May 15
Warm-Up
Warm-Up
<p>2 ROUNDS</p><p>30 Jumping Jacks</p><p>10 Slam Ball Deadlifts</p><p>5/5 Single DB Deficit Scap Push-Ups*</p><p>10 Alt. DB Around the Worlds</p><p>5 Plank to Pike + 2 Piked Shoulder Taps**</p><p> </p><p>*One DB will be on DB one hand on the floor. Complete Scap PU w/ this slight deficit.</p><p>**Start in Plank and walk hands back until in Pike Position (keep legs straight) then complete 1 Shoulder Tap on each side and walk back to Plank.</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS*</p><p>5/5 Hand Over Hand Ring Row</p><p>5/5 Single DB Deficit Push-Up*</p><p>10 Slam Balls</p><p> </p><p>*RND 2 complete DBL DB Deficit Push-Ups.</p>
Strength – All
Metcon (AMRAP – Reps)
<p>EMOM x 8 MINUTES</p><p>Choose one of the Below Options…</p><p> </p><p>Adv. Skill:</p><p>3-5 Strict Handstand Push-Ups</p><p>or</p><p>2-3 Strict Deficit Handstand Push-Ups</p><p> </p><p>or…</p><p> </p><p>Mod Skill:</p><p>3-5 Pike Push-Ups</p><p>or</p><p>2-3 DB Deficit Pike Push-Ups</p><p> </p><p>(Score is Total Reps)</p><p> </p><p>Week 8 of 9 Strict Gymnastics</p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 12 MINUTES</p><p>2 Rope Climb</p><p>16 Deficit Push-Ups*</p><p>24 Slam Balls (30/20)</p><p> </p><p>*Use Plate or DBs to create deficit.</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG SB: (15/10)</p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 12 MINUTES</p><p>6 Single Ring Vertical Grip Ring Rows</p><p>12 Push-Ups</p><p>18 Slam Balls (20/10)</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG SB: (10/5)</p>
Extra Credit Murph Prep – Day 1
Metcon
<p>CONDITIONING</p><p> </p><p>1 Mile Run</p><p> </p><p>-Rest 2:30-</p><p> </p><p>Into…</p><p> </p><p>800m Run</p><p> </p><p>-Rest 2:00-</p><p> </p><p>Into…</p><p> </p><p>400m Run</p><p> </p><p>-Rest 1:00-</p><p> </p><p>Into…</p><p> </p><p>200m Run</p><p> </p><p>*Just under 2 miles of running so we are basically at Murph volume! Try to keep a consistent effort/ pace through each distance. Main focus is the 1 Mile run and ensuring you can almost fully recover in that 2:30 rest window. Focus on nasal breathing to lower the HR to hit the next run with some aggression!</p><p> </p><p>(No Measure)</p><p> </p><p>STRENGTH</p><p> </p><p>EMOM x 12 MINUTES</p><p>MIN 1 – :30 Max Pull-Ups</p><p>MIN 2 – :30 Max Push-Ups</p><p>MIN 3 – :30 Max Air Squats</p><p> </p><p>*Goal is to find a movement adjustment that only forces 1 break in the :30 window. If proficient with these movements, this will be good volume work still aiming for no more than 1 break. On Air Squats complete ODD Rounds at a controlled steady pace, and EVEN Rounds at a faster pace still ensuring full ROM.</p><p> </p><p>(No Measure)</p>
