171 CrossFit – Mon, Nov 27

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">2-3 ROUNDS</span></p><p><span style="background-color:transparent;color:#000000;">10 Jumping Jacks</span></p><p><span style="background-color:transparent;color:#000000;">5 Cat Cows</span></p><p><span style="background-color:transparent;color:#000000;">10 Hollow Rocks</span></p><p><span style="background-color:transparent;color:#000000;">5 Push-Up to Pike</span></p><p><span style="background-color:transparent;color:#000000;">10 Banded Plate Good Mornings*</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">*Tie a band to the rig and step into the band. Band should be at hip height. Facing away from where the band is attached, athletes will perform a Good Morning with holding a plate pulled into their chest.</span></p>

Strength – All
Deadlift (6-4-2 | 4-3-2*)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).</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 3 of 5</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Strength | Wave-Loading Cycle</span></p>

Workout – Performance
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups

<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: (100/70)</span></p>

Workout – Fitness
“DIANE (FITNESS)” (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">FOR TIME</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">21-15-9</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Deadlifts (155/105)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Hand Release Push-Ups</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: (70/47.5)</span></p>

Optional Cool Down
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10/10 Wrist Nerve Glides*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5/5 Single Leg Prone Leg Lift Stretch**</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 SLOW Alt. Bird Dogs</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;">*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>