171 CrossFit – Tue, Nov 14
Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">2 ROUNDS</span></p><p><span style="background-color:transparent;color:#000000;">12 Good Mornings (BB opt.)</span></p><p><span style="background-color:transparent;color:#000000;">10 KB Sumo Deadlifts</span></p><p><span style="background-color:transparent;color:#000000;">8 BW Lunges</span></p><p><span style="background-color:transparent;color:#000000;">6 Alt. Groiners</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">Into…</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">2 ROUNDS</span></p><p><span style="background-color:transparent;color:#000000;">12 BB Sumo Deadlifts</span></p><p><span style="background-color:transparent;color:#000000;">10 BB Back Rack Alt. Lunges</span></p><p><span style="background-color:transparent;color:#000000;">8 RKB Swings</span></p><p><span style="background-color:transparent;color:#000000;">6 SLOW Bootstrap Squats</span></p>
Strength – All
Deadlift (10-8-6 | 8-6-4*)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Weight)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Week 1 of 5</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Strength | Wave-Loading Cycle</span></p>
Workout – Performance
FOR TIME (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Sumo Deadlifts (115/75)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">40 Back Rack Alt. Lunges</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">60 Russian KB Swings (70/53)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">40 Back Rack Alt. Lunges</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Sumo Deadlifts</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (52.5/35)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG KB: (32/24)</span></p>
Workout – Fitness
FOR TIME (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Sumo Deadlifts (75/55)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">40 Back Rack Alt. Lunges</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">60 Russian KB Swings (53/35)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">40 Back Rack Alt. Lunges</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Sumo Deadlifts</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (35/25)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG KB: (24/16)</span></p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>5/5 Sciatic Nerve Floss<br>:30/:30 Half Pigeon or Figure 4 Stretch<br>15 Glute Bridge-Ups<br>1:00 Glute Bridge Hold</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)<br> </p>
