171 CrossFit – Tue, Nov 7
Warm-Up
Warm-Up
<p>2 ROUNDS</p><p>20 Bunny Hops or Single Unders </p><p>10 PVC Pass Throughs</p><p>10 Groiners + Twist</p><p>10 Air Squats</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS (Time Permitting) </p><p>30 Single Single High Jump (Double Unders Optional)</p><p>10 BB Elbow Punches</p><p>6 PVC Front Squats*</p><p>8 PVC Snatch Grip Push Press*</p><p>6 PVC OH Squats*</p><p> </p><p>*Use a BB on RND 2.</p>
Strength – Performance
Overhead Squat (ON A 22:00 RUNNING CLOCK…
Build to a 1-Rep Overhead Squat)
<p>(Score is Weight)</p><p> </p><p>Week 5 of 5</p><p>Strength | Wave-Loading Cycle</p>
Strength – Fitness
Front Squat (ON A 22:00 RUNNING CLOCK…
Build to a 1-Rep Front Squat)
<p>(Score is Weight)</p><p> </p><p>Week 5 of 5</p><p>Strength | Wave-Loading Cycle</p>
Workout – Performance
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)
<p>1-2-3-and so on…</p><p>Front Squat (205/145)</p><p>20-30-40-and so on…</p><p>Double Unders</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG BB: (93/65)</p>
Workout – Fitness
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)
<p>1-2-3-and so on…</p><p>Front Squat (155/105)</p><p>40-50-60-and so on…</p><p>Single Unders</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG BB: (70/47.5)</p>
Optional Cool Down
EMOM x 9 MINUTES
<p>MIN 1 – 10 Elevated Calf Raises + 10 Tib Raises</p><p>MIN 2 – :45 Kneeling to Sit Stretch*</p><p>MIN 3 – :45 Empty Barbell Quad Smash</p><p> </p><p>*Start in a kneeling position, on both knees. With big toes touching and laces towards the ground, slowly sit hips back down towards heels.</p><p> </p><p>(No Measure)</p>
