171 CrossFit – Mon, Nov 20
Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">2 SETS</span></p><p><span style="background-color:transparent;color:#000000;">10 Jumping Jack Toe Touches</span></p><p><span style="background-color:transparent;color:#000000;">8 Air Squats</span></p><p><span style="background-color:transparent;color:#000000;">6 Clean Deadlifts</span></p><p><span style="background-color:transparent;color:#000000;">4 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 SETS</span></p><p><span style="background-color:transparent;color:#000000;">10 Broad Jumps</span></p><p><span style="background-color:transparent;color:#000000;">8 Power Cleans</span></p><p><span style="background-color:transparent;color:#000000;">6 Front Squats</span></p><p><span style="background-color:transparent;color:#000000;">4/4 Moose Antlers</span></p>
Strength – All
Push Jerk (8-6-4 | 6-4-2*)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4).</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 2 of 5</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Strength | Wave-Loading Cycle</span></p>
Workout – All
EMOM x 10 MINUTES* (Weight)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1 Power Clean & Jerk</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">+</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2 Front Squats</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">+</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1 Shoulder to Overhead</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Start Moderate and build every other set to a Heavy weight for the complex (5 different weights). Athlete is only allowed one lift attempt per 1:00 interval.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Weight)</span></p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">8/8 Slow Single Leg Glute Bridge-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">3/3 Sciatic Nerve Floss</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12 Banded Ws*</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Keep elbows tucked at 90-degrees. Pull hands out to the sides, keeping elbows in same position, close to ribs.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest As Needed b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>
