171 CrossFit – Wed, Oct 25
Warm-Up
EMOM x 8 MINUTES*
<p>MIN 1 – :30 Max Single Unders + :30 Ankle Rollouts</p><p>MIN 2 – :30 Max Air Squats + :30 Bootstrappers </p><p>MIN 3 – :30 Max Single Unders* + :30 Scap Push-Ups </p><p>MIN 4 – :30 Max Lunges + :30 Alt Groiners </p><p> </p><p>*Single Unders can progress to Double Unders</p>
Strength – Performance
Overhead Squat (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</p><p>Strength | Wave-Loading Cycle</p>
Strength – Fitness
Front Squat (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</p><p>Strength | Wave-Loading Cycle</p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 5 MINUTES</p><p>12 Overhead Squats (115/75)</p><p>35 Double Unders</p><p> </p><p>-Rest 1:30-</p><p> </p><p>AMRAP x 5 MINUTES</p><p>12 Front Squats (95/65)</p><p>35 Double Unders</p><p> </p><p>-Rest 1:30-</p><p> </p><p>AMRAP x 5 MINUTES</p><p>12 Thrusters (75/55)</p><p>35 Double Unders</p><p> </p><p>(Score it Total Rounds + Reps)</p><p> </p><p>KG BB1: (52.5/35)</p><p>KG BB2: (42.5/30)</p><p>KG BB3: (35/25)</p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 5 MINUTES</p><p>12 Front Squats (95/65)</p><p>60 Single Unders</p><p> </p><p>-Rest 1:30-</p><p> </p><p>AMRAP x 5 MINUTES</p><p>12 Back Squats (75/55)</p><p>60 Single Unders</p><p> </p><p>-Rest 1:30-</p><p> </p><p>AMRAP x 5 MINUTES</p><p>12 Thrusters (65/45)</p><p>60 Single Unders</p><p> </p><p>(Score it Total Rounds + Reps)</p><p> </p><p>KG BB1: (42.5/30)</p><p>KG BB2: (35/25)</p><p>KG BB3: (30/20)</p>
Optional Cool Down
EMOM x 6 MINUTES (:45 ON/ :15 OFF)
<p>MIN 1 – Overhead Wall Stretch*</p><p>MIN 2 – Calf + Tib Raises</p><p>MIN 3 – Pigeon Pose**</p><p> </p><p>*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.</p><p>**RND 1 complete on one side, RND 2 switch.</p><p> </p><p>(No Measure)</p>
