171 CrossFit – Fri, Oct 27
Warm-Up
Warm-Up
<p>GENERAL WARM-UP</p><p>2 ROUNDS</p><p>3 Shuttle Runs</p><p>9 Russian KB Swings*</p><p>6 Push-Up to Pike</p><p>9 Ring Rows</p><p> </p><p>Into…</p><p> </p><p>SPECIFIC WARM-UP</p><p>1 ROUND</p><p>5 Tempo Deadlifts (30X1)</p><p>5 Scap Pull-Ups + 5 Kip Swings</p><p>:10 Handstand Hold/20 Shoulder Taps**</p><p> </p><p>*2nd Round perform American Swings</p><p>**Performance Track will perform HS Hold, Fitness Track will perform Shoulder Taps</p>
Workout – Performance
“LIFE IN HD” (Time)
<p style="text-align:center"> </p><p> </p><p>FOR TIME*</p><p>3 ROUNDS</p><p>400m Run</p><p>21 Deadlifts (225/155)</p><p>12 Handstand Push-Ups</p><p> </p><p>-Then Immediately Into-</p><p> </p><p>21-15-9</p><p>KB Swings (53/35)</p><p>Pull-Ups**</p><p> </p><p>*This is a combination of 2 Female Benchmark Workouts: Diane and Helen.</p><p>**Option for Chest to Bars.</p><p> </p><p>(Score is Time)</p><p> </p><p>KG BB: (100/70)</p><p>KG KB: (24/16)</p>
Workout – Fitness
“LIFE IN HD (FITNESS) ” (Time)
<p style="text-align:center"> </p><p> </p><p>FOR TIME*</p><p>3 ROUNDS</p><p>400m Run</p><p>21 Deadlifts (155/105)</p><p>12 Hand Release Push-Ups</p><p> </p><p>-Then Immediately Into-</p><p> </p><p>21-15-9</p><p>KB Swings (35/26)</p><p>Jumping Pull-Ups</p><p> </p><p>*This is a combination of 2 Female Benchmark Workouts: Diane and Helen.</p><p> </p><p>(Score is Time)</p><p> </p><p>KG BB: (70/47.5)</p><p>KG KB: (16/12)</p>
Optional Cool Down
FOR QUALITY
<p>200m Cool Down Walk</p><p> </p><p>-Into-</p><p> </p><p>1-2 ROUNDS</p><p>:30/:30 Wrist Circles</p><p>10 Slow Cat Cows</p><p>1:00/1:00 Calf or Forearm KB Smash</p><p> </p><p>(No Measure)</p>
