171 CrossFit – Wed, Oct 11
Warm-Up
Warm-Up
<p>2 SETS</p><p>10/8 Cal Bike (RPE 6)</p><p>10 PVC Pass Throughs</p><p>8 Barbell Power Cleans</p><p>6 Tempo Air Squats (32X1)</p><p>4 Alt. Groiners</p><p> </p><p>Into…</p><p> </p><p>1-2 SETS</p><p>12/10 Cal Bike (1:00 CAP)</p><p>10 PVC Pass Through + Alt. Lunges</p><p>8 Barbell Power Snatches</p><p>6 Barbell Back Squats</p><p>4 Alt. 90/90 Hip Rotations</p>
Strength – Performance
Overhead Squat (8-6-4-6-4-2*)
<p>*Start Moderate and build to Heavy. The second wave should be heavier than the first.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 2 of 5</p><p>Strength | Wave-Loading Cycle</p>
Strength – Fitness
Front Squat (8-6-4-6-4-2*)
<p>*Start Moderate and build to Heavy. The second wave should be heavier than the first.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 2 of 5</p><p>Strength | Wave-Loading Cycle</p>
Workout – Performance
FOR TIME (Time)
<p>30 Overhead Squats (95/65)</p><p>50/40 Cal Bike</p><p>30 Overhead Squats</p><p> </p><p>(Score is Time)</p><p> </p><p>KG BB: (42.5/30)</p>
Workout – Fitness
FOR TIME (Time)
<p>30 Front Squats (95/65)</p><p>50/40 Cal Bike</p><p>30 Front Squats</p><p> </p><p>(Score is Time)</p><p> </p><p>KG BB: (42.5/30)</p>
Optional Cool Down
EMOM x 9 MINUTES
<p>MIN 1 – :45 EZ Bike (option for nasal breathing only)</p><p>MIN 2 – :45 Alt. Bird Dogs</p><p>MIN 3 – :45 Foam Roll or Empty Barbell Quad Smash</p><p> </p><p>(No Measure)</p>
