171 CrossFit – Wed, May 24
Warm-Up
Warm-Up
<p>GENERAL WARM-UP</p><p>AMRAP x 7 MINUTES</p><p>10 Toe Touch + Jumping Jack</p><p>10 KB RDL</p><p>10 Alt. Deadbugs</p><p>10 Alt. Bird Dogs</p><p> </p><p>Into…</p><p> </p><p>SPECIFIC WARM-UP</p><p>2-3 ROUNDS</p><p>10 Russian KB Swings</p><p>10 Tuck-Ups*</p><p>5 SLOW Scap Pull-Ups</p><p>5 False Grip Ring Rows</p><p> </p><p>*Switch to V-Ups in the 2nd Round.</p>
Strength – Performance
Metcon
<p>EMOM x 5 MINUTES</p><p>1 Strict Ring Muscle-Up</p><p>+</p><p>1 Kipping Ring Muscle-Up</p><p> </p><p>(No Measure)</p><p> </p><p>Week 9 of 9 Strict Gymnastics</p>
Strength – Fitness
Metcon
<p>EMOM x 5 MINUTES</p><p>1 Strict Pull-Up*</p><p>+</p><p>2 Kipping Pull-Ups</p><p> </p><p>*Option for Strict/ Kipping Chest to Bars.</p><p> </p><p>(No Measure)</p><p> </p><p>Week 9 of 9 Strict Gymnastics</p>
Workout – Performance
Metcon (Time)
<p>FOR TIME</p><p>50 Russian KB Swing (53/35)</p><p>40 V-Ups</p><p>30 Pull-Ups*</p><p>40 Russian KB Swings</p><p>30 V-Ups</p><p>20 Chest to Bar Pull-Ups</p><p>30 Russian KB Swings</p><p>20 V-Ups</p><p>10 Ring Muscle-Ups</p><p> </p><p>*Gymnastic Kip Preferred</p><p> </p><p>(Score is Time)</p><p> </p><p>KG KB: (24/16)</p>
Workout – Fitness
Metcon (Time)
<p>FOR TIME</p><p>50 Russian KB Swing (35/20)</p><p>40 Tuck-Ups</p><p>30 Jumping Pull-Ups</p><p>40 Russian KB Swings</p><p>30 Tuck-Ups</p><p>20 Pull-Ups*</p><p>30 Russian KB Swings</p><p>20 Tuck-Ups</p><p>10 Chest to Bar Pull-Ups</p><p> </p><p>*Gymnastic Kip Preferred</p><p> </p><p>(Score is Time)</p><p> </p><p>KG KB: (16/12)</p>
Optional Cool Down
Metcon
<p>EMOM x 9 MINUTES</p><p>MIN 1 – :45 Up Dog to Down Dog</p><p>MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon</p><p>MIN 3 – :45 Childs Pose</p><p> </p><p>(No Measure)</p>
