171 CrossFit – Fri, Nov 24

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">10 Alt. Lunge-Lunge-Squat</span></p><p><span style="background-color:transparent;color:#000000;">20 Fast Single Unders + 20 Tall Jump Single Unders</span></p><p><span style="background-color:transparent;color:#000000;">5/5 Staggered Stance Good Mornings</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;">5 Muscle Cleans + 5 Power Cleans w/ Empty Barbell</span></p><p><span style="background-color:transparent;color:#000000;">:20 Penguin Jumps*</span></p><p><span style="background-color:transparent;color:#000000;">20 Double Unders or 40 Single Unders</span></p><p><span style="background-color:transparent;color:#000000;">10 Back Squats w/Empty Barbell</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">*Double Tap the hips twice while in the air</span></p><p><span style="background-color:transparent;color:#000000;">Into…</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">OPTIONAL MOBILITY ROUND</span></p><p><span style="background-color:transparent;color:#000000;">10 Alt. 90-90 Hip Rotations</span></p><p><span style="background-color:transparent;color:#000000;">10 Calf Raises + 10 Tib Raises</span></p><p><span style="background-color:transparent;color:#000000;">10 Alt. Front Rack Elbow Punches</span></p>

Workout – Performance
“BOOM. ROASTED” (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">EVERY 2:00 x 7 SETS</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">25 Double Unders*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Alt. Front Rack Lunges (135/95)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">25 Double Unders*</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Double Under Ninjas should try for ‘Unbroken’ Reps.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest w/ Time Remaining-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Slowest Set)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*One of Three Turkey Day WOW this week!</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (60/42.5)</span></p>

Workout – Fitness
“BOOM. ROASTED (FITNESS)” (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">EVERY 2:00 x 7 SETS</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">50 Single Unders</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Alt. Front Rack Lunges (95/65)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">50 Single Unders</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest w/ Time Remaining-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Slowest Set)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*One of Three Turkey Day WOW this week!</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (42.5/30)</span></p>

Post-Workout Skill – All
Back Squat (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>