171 CrossFit – Thu, May 18
Warm-Up
Warm-Up
<p>2 ROUNDS</p><p>:30 Cardio</p><p>:20 Plank*</p><p>10 Lunge + Twist</p><p>10 Scap Pull-Ups</p><p> </p><p>into…</p><p> </p><p>1 ROUND</p><p>10 Box Step Ups*</p><p>5 Ring Rows***</p><p>:10 Ring Support Hold</p><p>:10 Bottom of Ring Dip Hold</p><p> </p><p>into..</p><p> </p><p>1 ROUND</p><p>6 Box Step Ups (Build to Workout Height)</p><p>5 False Grip Ring Rows</p><p>:10 Ring Support Hold</p><p>:10 Bottom of Ring Dip Hold</p><p> </p><p>*1st Round perform Plank; 2nd Round perform :10/:10 Side Plank</p>
Extended Warm-Up – Performance
Metcon
<p>ON AN 10:00 RUNNING CLOCK…</p><p>Practice Strict Ring Muscle-Ups*</p><p> </p><p>*Focus on pulling rings low + keeping Hollow Body position.</p><p> </p><p>(No Measure)</p><p> </p><p>Week 8 of 9 Strict Gymnastics</p>
Extended Warm-Up – Fitness
Metcon
<p>ON AN 10:00 RUNNING CLOCK…</p><p>Practice Weighted Strict Pull-Ups*</p><p> </p><p>*Focus on keeping ribs from flaring out during Bottom to Half Pull.</p><p> </p><p>(No Measure)</p><p> </p><p>Week 8 of 9 Strict Gymnastics</p>
Workout – All
Metcon
<p>EMOM x 24 MINUTES</p><p>MIN 1 – :45 Gym. Pulling Option*</p><p>MIN 2 – :45 Alt. Box Step-Ups (Athlete Choice)</p><p>MIN 3 – :45 Max Cardio Choice (Run, Bike, Row, or Ski)</p><p>MIN 4 – :45 Plank Hold**</p><p> </p><p>*Gym. Pulling Options…</p><p>Strict Ring Muscle-Ups</p><p>(Weighted) Strict Pull-Ups</p><p>Jumping Pull-Up Negatives</p><p>Vertical Ring Row</p><p> </p><p>**Option for Banded Plank or Ring FLR</p><p> </p><p>(No Measure)</p>
Optional Cool Down
Metcon
<p>EMOM x 9 MINUTES</p><p>MIN1 – :45 Box Lat Stretch</p><p>MIN 2 – :45 Alt. Cossack Squats</p><p>MIN 3 – :20/:20 Single Leg Glute Bridge Hold</p><p> </p><p>(No Measure)</p>
