171 CrossFit – Sat, Oct 14
Warm-Up
Warm-Up
<p>AMRAP x 6 MINUTES </p><p>4 Single Ring Ring Rows </p><p>6 Up-Downs </p><p>8 Alt. Lunges </p><p>10 KB Deadlifts </p><p> </p><p>Into…</p><p> </p><p>1-2 ROUNDS (Time Permitting)* </p><p>100m KB Suitcase Carry**</p><p>10 KB Goblet Alt. Lunges </p><p>7 Scap Pull-Ups </p><p>5 Kip Swings </p><p><br />*Complete first round w/ WU weight and second round w/ workout weight.<br />**Switch hands as needed.</p>
Workout – Performance
“BEAST OF BURDEN” (Time)
<p>FOR TIME</p><p>600m KB Suitcase Carry (53/35)*</p><p>40 KB Goblet Lunges</p><p>20 Chest to Bars</p><p>400m KB Suitcase Carry*</p><p>40 KB Goblet Lunges</p><p>20 Chest to Bars</p><p>200m KB Suitcase Carry*</p><p>40 KB Goblet Lunges</p><p>20 Chest to Bars</p><p> </p><p>*Switch hands as needed.</p><p> </p><p>(Score is Time)</p><p> </p><p>KG KB: (24/16)</p>
Workout – Fitness
“BEAST OF BURDEN (FITNESS)” (Time)
<p style="text-align:center"> </p><p> </p><p>FOR TIME</p><p>600m KB Suitcase Carry (35/26)*</p><p>30 KB Goblet Lunges</p><p>20 Ring Rows</p><p>400m KB Suitcase Carry*</p><p>30 KB Goblet Lunges</p><p>20 Ring Rows</p><p>200m KB Suitcase Carry*</p><p>30 KB Goblet Lunges</p><p>20 Ring Rows</p><p> </p><p>*Switch hands as needed.</p><p> </p><p>(Score is Time)</p><p> </p><p>KG KB: (16/12)</p>
Partner Workout Option
IN TEAMS OF 2… (Time)
<p>FOR TIME*</p><p>600m KB Suitcase Carry (Athlete Choice)</p><p>60 KB Goblet Lunges</p><p>30 Chest to Bars</p><p>400m KB Suitcase Carry</p><p>60 KB Goblet Lunges</p><p>30 Chest to Bars</p><p>200m KB Suitcase Carry</p><p>60 KB Goblet Lunges</p><p>30 Chest to Bars</p><p> </p><p>*P1 & P2 will both complete the KB Suitcase Carries together. They will switch off the KB as needed. P1 & P2 will split Lunges and C2Bs as needed.</p><p> </p><p>(Score is Time)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>:45 Wrist/Forearm Stretches</p><p>5/5 Shoulder Cars against Wall*</p><p> </p><p>*Stand next to wall with palm facing the wall. Keeping the body as still as possible, make a big circle with the shoulder. Move away from the wall if you get stuck. Go back and forward for 5 reps on one side before switching.</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
