171 CrossFit – Mon, Oct 30
Warm-Up
Warm-Up
<p>2 ROUNDS</p><p>6 Alt. 90-90 Hip Rotations*</p><p>6 Scap Push-Ups (on hands or forearms)</p><p>6 Alt. Med. Ball Around the Worlds</p><p>6/6 Low to Hi Crossbody Banded Pull Aparts</p><p> </p><p>*Air Squats in 2nd round</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS</p><p>6 Alt. Box Step-Ups</p><p>6 Push Up to Down Dog</p><p>6 Med. Ball Front Squats + 6 Med. Ball Push Press to Target</p><p>12 Banded Pull Aparts (palms down)</p><p> </p><p>Into…</p><p> </p><p>1 ROUND (Time Permitting)</p><p>12 Box Jumps w/Step Down</p><p>12 Wall Balls</p>
Strength – All
Bench Press (ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Bench Press)
<p>(Score is Weight)</p><p> </p><p>Week 5 of 5</p><p>Strength | Wave-Loading Cycle</p>
Workout – Performance
EVERY 3:00 x 3 SETS* (AMRAP – Rounds and Reps)
<p>3-6-9-and so on…</p><p>Box Jumps (24/20)</p><p>Wall Balls (20/14)</p><p> </p><p>-Rest 1:00 b/t Sets-</p><p> </p><p>*Begin at the start of each AMRAP.</p><p> </p><p>(Score is Lowest Rounds + Reps)</p><p> </p><p>KG WB: (9/6)</p>
Workout – Fitness
EVERY 3:00 x 3 SETS* (AMRAP – Rounds and Reps)
<p>3-6-9-and so on…</p><p>Box Jumps (20)</p><p>Wall Balls (14/10)</p><p> </p><p>-Rest 1:00 b/t Sets-</p><p> </p><p>*Begin at the start of each AMRAP.</p><p> </p><p>(Score is Lowest Rounds + Reps)</p><p> </p><p>KG WB: (6/5)</p>
Optional Cool Down
2-3 SETS
<p>:30/:30 Half Pigeon on Box</p><p>15 Glute Bridge-Ups + :30 Glute Bridge Hold</p><p>1:00 EZ Cardio</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
