171 CrossFit – Tue, Nov 21
Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">2 ROUNDS</span></p><p><span style="background-color:transparent;color:#000000;">300m/250m Row</span></p><p><span style="background-color:transparent;color:#000000;">12 Alt. Step-Ups</span></p><p><span style="background-color:transparent;color:#000000;">12 Glute Bridge-Ups</span></p><p><span style="background-color:transparent;color:#000000;">3-5 SLOW Jefferson Curls</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;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">300m/250m Row </span></p><p><span style="background-color:transparent;color:#000000;">8 Barbell RDLs</span></p><p><span style="background-color:transparent;color:#000000;">8 Box Jumps</span></p><p><span style="background-color:transparent;color:#000000;">8 Cat/Cows</span></p>
Strength – All
Deadlift (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 – Performance
3 ROUNDS FOR TIME* (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">500/400m Row</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">21 Box Jumps (24/20)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12 Unbroken Deadlifts (185/135)</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;">*Inspired by CF workout ‘Christine’ (bodyweight DL). We programmed a standard weight for UB DL.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (85/60)</span></p>
Workout – Fitness
3 ROUNDS FOR TIME* (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">500/400m Row</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">21 Box Jumps (20)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12 Unbroken Deadlifts (135/95)</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;">*Inspired by CF workout ‘Christine’ (bodyweight DL). We programmed a standard weight for UB DL.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (60/42.5)</span></p>
Optional Cool Down
EMOM x 9 MINUTES
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1 – 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 2 – 12 Alt. Bird Dogs**</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 3 – 5 Slow Up-Dog to Down Dog</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Stand on an Elevated Surface.</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">**Focus on keeping ribs pulled down towards hips when arm/leg is extended.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>
