171 CrossFit – Tue, May 9
Warm-Up
Warm-Up
<p>HALF TABATA (4 SETS → :20 HARD EFFORT // :10 EZ EFFORT)</p><p>Cardio of Choice</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS*</p><p>10 SLOW Alt. Plank Shoulder Taps → 5 Plank Walk Outs**</p><p>10 Alt. DB Deadlift → 10/10 DB Arnold Press</p><p>10 Alt. Step-Ups → 5 Vertical Jumps + 5 Tuck Jumps</p><p>20 Alt. Deadbugs → 20 Hollow Rocks</p><p> </p><p>*Arrows indicate movement change for the 2nd round.</p><p>**Starting in a tall plank position, walk hands out as far as you are able to maintain a hollow position (ribs tucked). Then walk the hands back underneath shoulders.</p>
Strength – All
Metcon (Weight)
<p>EMOM x 8 MINUTES</p><p>MIN 1 – :45 Seated DB 1+1/2 Shoulder Press (Athlete Choice, Mod)*</p><p>MIN 2 – :45 Hollow Hold or Tuck Hold</p><p> </p><p>*DBs start in pressed out overhead position.</p><p> </p><p>1 Rep= Lower to the shoulders, press to elbows at 90 degrees, lower to shoulder, then press overhead.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 7 of 9 Strict Gymnastics</p>
Workout – Performance
Metcon (AMRAP – Reps)
<p>3 SETS</p><p>ON A 4:00 RUNNING CLOCK…</p><p>3 Wall Walks</p><p>20 Alt. DB Snatch (50/35)</p><p>25 Box Jumps (24/20)</p><p>Max Strict HSPU in Remaining Time…</p><p> </p><p>-Rest 2:00 b/t Sets-</p><p> </p><p>(Score is Lowest Reps)</p><p> </p><p>KG DB: (22.5/15)</p>
Workout – Fitness
Metcon (AMRAP – Reps)
<p>3 SETS</p><p>ON A 4:00 RUNNING CLOCK…</p><p>3 Half Wall Walks*</p><p>20 Alt. DB Snatch (35/20)</p><p>20 Box Jumps (20)</p><p>Quality Reps of Pike HSPU in Remaining Time…</p><p> </p><p>*Climb feet 1/2 way up the wall and take 1-2 steps back with hands to complete the rep.</p><p> </p><p>-Rest 2:00 b/t Sets-</p><p> </p><p>(Score is Lowest Reps)</p><p> </p><p>KG DB: (15/10)</p>
Optional Cool Down
Metcon
<p>2-3 SETS FOR QUALITY</p><p>5/5 Side Lying Open Books</p><p>5/5 DB Upright Rows</p><p>:30 Box Prayer Stretch</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
