171 CrossFit – Mon, Oct 23
Warm-Up
Warm-Up
<p>2 ROUNDS </p><p>5/5 Staggered Stance Good Mornings </p><p>10 Scap Push-Ups </p><p>5 Push-Up to Pike </p><p>10 Lunges + Twist </p><p>5 Jumping Air Squats </p><p> </p><p>Into…</p><p> </p><p>1 ROUND </p><p>10 Slow BB Deadlifts </p><p>8 Upright Rows </p><p>6 Cuban Presses*</p><p>12 Alt. Elbow Punches </p><p>6 Hang Muscle Cleans </p><p> </p><p>*Complete an Upright Row, sweep the elbows through to bring the BB into the FR, and the Press Overhead. Reverse the steps on the way back down.</p>
Strength – All
Power Clean (12-10-8*)
<p>*Start Light and build to Moderate. This is a deload week.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 4 of 5<br />Strength | Wave-Loading Cycle<br /> </p>
Workout – Performance
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
<p>(Score is Total Rounds + Reps)</p><p> </p><p>KG BB: (60/42.5)</p>
Workout – Fitness
“THE CHIEF (FITNESS)” (AMRAP – Rounds and Reps)
<p>5 SETS</p><p>AMRAP x 3 MINUTES</p><p>3 Power Cleans (95/65)</p><p>6 Push-ups</p><p>9 Air Squats</p><p> </p><p>-Rest 1:00 b/t Sets-</p><p> </p><p>(Score is Total Rounds + Reps)</p><p> </p><p>KG BB: (42.5/30)</p>
Optional Cool Down
1-2 SETS
<p>10 Slow Alt. Scorpions</p><p>1:00/1:00 Lizard Pose</p><p>1:00/1:00 Couch Stretch</p><p> </p><p>-Rest As Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
