171 CrossFit – Tue, May 23
Warm-Up
Warm-Up
<p>2-3 Rounds</p><p>1:00 Bike @ Ez Mod Pace</p><p>12 Alt. Plate Around The Worlds</p><p>10 Plate Strict Press</p><p>12 Alt. Box Step-Ups</p><p>10 Alt. Shoulder Taps</p><p> </p><p>Into…</p><p> </p><p>2-3 Rounds</p><p>:40 Bike @ Hard Pace</p><p>12 Plate Ground to Overhead</p><p>10 Box Jumps</p><p>12 Plate Push Press</p><p>10 Hollow Rocks</p>
Strength – Performance
Metcon
<p>EVERY 2:30 x 3 SETS</p><p>3-5 Strict Handstand Push-Ups</p><p>-Immediately Into-</p><p>3-5 Kipping Handstand Push-Ups*</p><p> </p><p>EZ Bike w/ time remaining…</p><p> </p><p>(No Measure)</p><p> </p><p>Week 9 of 9 Strict Gymnastics</p>
Strength – Fitness
Metcon
<p>EVERY 2:30 x 3 SETS</p><p>3-5 DB Deficit Pike Push-Ups</p><p>-Immediately Into-</p><p>3-5 Pike Push-Ups</p><p> </p><p>EZ Bike w/ time remaining…</p><p> </p><p>(No Measure)</p><p> </p><p>Week 9 of 9 Strict Gymnastics</p>
Workout – Performance
Metcon (AMRAP – Reps)
<p>EMOM x 15 MINUTES</p><p>MIN 1 – 12/10 Cal Bike + Max Up-Downs</p><p>MIN 2 – 12 Box Jumps (24/20) + Max Strict Handstand Push-Ups*</p><p>MIN 3 – :45 Plank Hold</p><p> </p><p>*Reps must be performed with quality mechanics. No major deviations.</p><p> </p><p>(Score is Reps of Up-Downs + HSPU)</p>
Workout – Fitness
Metcon (AMRAP – Reps)
<p>EMOM x 15 MINUTES</p><p>MIN 1 – 10/8 Cal Bike + Max Up-Downs</p><p>MIN 2 – 10 Box Jumps (20) + Max Pike Push-Ups*</p><p>MIN 3 – :45 Plank Hold**</p><p> </p><p>**Reps must be performed with quality mechanics. No major deviations.</p><p>**Option for Plank from Knees.</p><p> </p><p>(Score is Reps of Up-Downs + HSPU)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>10 Wrist Rocks</p><p>1:00 Foam Roll T Spine</p><p>1:00 EZ Bike (Nasal Breathing Only)</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
