171 CrossFit – Tue, Oct 10
Warm-Up
Warm-Up
<p>1 ROUND</p><p>250m/200m Row (RPE 5/6)</p><p>12 Good Morning</p><p>12 Scap Pull-Ups</p><p>12 Alt. Plank Rotations</p><p> </p><p>Into…</p><p> </p><p>1 ROUND </p><p>250m/200m Row (RPE 6/7)</p><p>6/6 KB Deadlifts</p><p>12 Kip Swings</p><p>6 Strict Up-Downs</p><p> </p><p>Into…</p><p> </p><p>1 ROUND</p><p>250m/200m Row (RPE 7/8)</p><p>6/6 Single Arm Russian KB Swing</p><p>12 Ring Rows</p><p>6 Up-Downs</p>
Skill – All
ON A 10:00 RUNNING CLOCK…
<p>Practice Bar Muscle-Ups*</p><p> </p><p>*Options:</p><p>Strict Pull-Ups</p><p>Banded Strict Pull-Ups</p><p>Hips to Rig</p><p>(Banded) Bar Muscle-Ups</p><p> </p><p>(No Measure)</p>
Workout – Performance
FOR TIME (Time)
<p>1000/800m Row</p><p> </p><p>-Immediately Into-</p><p> </p><p>3 ROUNDS</p><p>15/15 Single Arm Hang KB Cleans (53/35)*</p><p>10 Bar Muscle-Ups</p><p> </p><p>-Immediately Into-</p><p> </p><p>1000/800m Row</p><p> </p><p>(Score is Time)</p><p> </p><p>*Option to complete Hang DB Cleans (50/35). Complete all 15 Reps on one arm and then all 15 on the other.</p><p> </p><p>KG KB: (24/16)</p>
Workout – Fitness
FOR TIME (Time)
<p>750/600m Row</p><p> </p><p>-Immediately Into-</p><p> </p><p>3 ROUNDS</p><p>10/10 Single Arm Hang KB Cleans (35/26)*</p><p>10 Up-Down Pull-Ups</p><p> </p><p>-Immediately Into-</p><p> </p><p>750/600m Row</p><p> </p><p>(Score is Time)</p><p> </p><p>*Option to complete Hang DB Cleans (35/20). Complete all 15 Reps on one arm and then all 15 on the other.</p><p> </p><p>KG KB: (16/12)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>10 Rower Hamstring Curls</p><p>15 Banded Ws or Banded Pull Aparts</p><p>10 Rower Pike-Ups</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
