171 CrossFit – Thu, Nov 2
Warm-Up
Warm-Up
<p>LINE DRILLS*</p><p>Toe Walk</p><p>Heel Walk</p><p>A March Drill</p><p>B March Drill</p><p>Side-to-Side Skip</p><p>Karaoke</p><p>200m Run</p><p> </p><p>Into…</p><p> </p><p>1 SET</p><p>10 Scap Push-Ups</p><p>10/10 Single Leg Glute Bridge-Ups</p><p>10/10 Staggered Stance Good Morning</p><p> </p><p>Into…</p><p> </p><p>1 SET</p><p>8 Push-Ups</p><p>8 Vertical Jumps</p><p>8 Walking Lunges</p><p> </p><p>*Athletes will line up and perform the drills 25ft out and jog back.</p>
Skill – All
4 SETS*
<p>1 Segmented Power Clean**</p><p>+</p><p>1 Hang Power Clean</p><p>+</p><p>1 Hang Squat Clean</p><p> </p><p>*Keep weight Light. This is meant to be prep for tomorrow’s 1-Rep Attempt!</p><p>**Pause Below the Knee, Above the Knee, Power Position, then complete Power Clean.</p><p> </p><p>(No Measure)</p>
Workout – All
AMRAP x 18 MINUTES* (AMRAP – Rounds and Reps)
<p>400m Run</p><p>20 Push-Ups**</p><p>200m Run</p><p>20 Walking Lunges</p><p> </p><p>*Weight Vest Optional.</p><p>**Option for Hand Release Push-Ups.</p><p> </p><p>(Score is Rounds + Reps)</p>
Optional Cool Down
EMOM x 9 MINUTES
<p>MIN 1 – 10 Alt. Bird Dogs</p><p>MIN 2 – :25/25 Empty Barbell Quad Smash</p><p>MIN 3 – 1:00 Rebound Pose</p><p> </p><p>(No Measure)</p>
