171 CrossFit – Wed, Oct 4
Warm-Up
Warm-Up
<p>1 SET</p><p>1:00 Row (Legs Only)</p><p>20 Alt. Shoulder Taps</p><p>10 Barbell Elbow Punches</p><p>10 Samson Lunges</p><p> </p><p>Into…</p><p> </p><p>1 SET</p><p>1:00 Row (Legs + body opening)</p><p>15 Slow Scap Push-Ups</p><p>10 Tempo Barbell Strict Press @ 21×1</p><p>5/5 Moose Antlers</p><p> </p><p>Into…</p><p> </p><p>1 SET</p><p>1:00 Row (Full Body)</p><p>10 Push-Up to Pike</p><p>10 Alt. Bird Dogs</p>
Strength – All
Bench Press (10-8-6-8-6-4*)
<p>*Start Light and build to Mod+. The second wave should be heavier than the first.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 1 of 5</p><p>Strength | Wave-Loading Cycle</p>
Workout – Performance
ON A 12:00 RUNNING CLOCK… (Calories)
<p>Max Cal Row*</p><p> </p><p>*Every 2:00, including 0:00, complete Reps of Push Press (95/65)*.</p><p> </p><p>Push Press Reps:</p><p>RND1 = 16</p><p>RND 2 = 14</p><p>RND 3 = 12</p><p>RND 4 = 10</p><p>RND 5 = 8</p><p>RND 6 = 6</p><p> </p><p>(Score is Total Cals)</p><p> </p><p>KG BB: (42.5/30)</p>
Workout – Fitness
ON A 12:00 RUNNING CLOCK… (Calories)
<p>Max Cal Row*</p><p> </p><p>*Every 2:00, including 0:00, complete Reps of Push Press (65/45)*.</p><p> </p><p>Push Press Reps:</p><p>RND1 = 14</p><p>RND 2 = 12</p><p>RND 3 = 10</p><p>RND 4 = 8</p><p>RND 5 = 6</p><p>RND 6 = 4</p><p> </p><p>(Score is Total Cals)</p><p> </p><p>KG BB: (30/20)</p>
Optional Cool Down
EMOM x 9 MINUTES
<p>MIN 1 – 8-12 SLOW Rower Hamstring Curls</p><p>MIN 2 – :25/:25 Side Plank Hold</p><p>MIN 3 – :45 Childs Pose</p><p> </p><p>(No Measure)</p>
