171 CrossFit – Sat, Oct 21
Warm-Up
Warm-Up
<p>1 ROUND FOR QUALITY </p><p>10 PVC Pass Thrus </p><p>10 Slow Arm Haulers </p><p>8 Alt. Groiner w/ Thoracic Twist </p><p>8 Push-Up to Pike </p><p>5 Slow Air Squats + 5 Jumping Air Squats </p><p> </p><p>Into…</p><p> </p><p>AMRAP x 5-6 MINUTES (Time Permitting) </p><p>5 WB Thrusters</p><p>5 Burpees </p><p>10 PVC Overhead Squats </p><p>10 Slow Deadbugs</p>
Strength – All
EMOM x 7 MINUTES* (Weight)
<p>1 Power Snatch</p><p>+</p><p>2 Hang Squat Snatch**</p><p> </p><p>*Start Light-Moderate and build to Moderate-Heavy.</p><p>**Option for Deep Power.</p><p> </p><p>(Score is Weight)</p>
Workout – Performance
“LEGENDS OF THE HIDDEN TEMPLE” (Time)
<p style="text-align:center"> </p><p> </p><p>4 SETS</p><p>21 Wall Balls (20/14)</p><p>15 Burpees Over Bar</p><p>9 Hang Squat Snatches*</p><p> </p><p>-Rest 2:00 b/t Sets-</p><p> </p><p>*BB Weights:</p><p>SET 1: (95/65)</p><p>SET 2: (115/75)</p><p>SET 3: (135/95)</p><p>SET 4: (155/105)</p><p> </p><p>(Score is Total Time)**</p><p> </p><p>**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.</p><p> </p><p>KG BB1: (42.5/30)</p><p>KG BB2: (52.5/35)</p><p>KG BB3: (60/42.5)</p><p>KG BB4: (70/47.5)</p>
Workout – Fitness
“LEGENDS OF THE HIDDEN TEMPLE (FITNESS)” (Time)
<p style="text-align:center"> </p><p> </p><p>4 SETS</p><p>15 Wall Balls (14/10)</p><p>12 Burpees</p><p>9 Hang Power Snatches*</p><p> </p><p>-Rest 2:00 b/t Sets-</p><p> </p><p>*BB Weights:</p><p>SET 1: (75/55)</p><p>SET 2: (95/65)</p><p>SET 3: (115/75)</p><p>SET 4: (135/95)</p><p> </p><p>(Score is Total Time)**</p><p> </p><p>**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.</p><p> </p><p>KG BB1: (35/25)</p><p>KG BB2: (42.5/30)</p><p>KG BB3: (52.5/35)</p><p>KG BB4: (60/42.5)</p>
Partner Workout Option
IN TEAMS OF 2… (Time)
<p>3 ROUNDS FOR TIME*</p><p>60 Wall Balls (Athlete Choice)</p><p>50 Burpees Over Bar</p><p>Hang Snatches (Athlete Choice)**</p><p> </p><p>*P1 works while P2 Rests. Split work as needed.</p><p>**Option for Power or Squat.</p><p>R1 = 40 Reps @ Light</p><p>R2 = 30 Reps @ Light-Mod</p><p>R3 = 20 Reps @ Moderate.</p><p> </p><p>(Score is Time)</p>
Optional Cool Down
EMOM x 9 MINUTES (:40 ON/ :20 OFF)
<p>MIN 1 – Supinated Bar Hang*</p><p>MIN 2 – Olympic Wall Squat</p><p>MIN 3 – Calf + Tib Raises</p><p> </p><p>*Feet on ground.</p><p> </p><p>(No Measure)</p>
