171 CrossFit – Fri, Oct 6

Warm-Up
Warm-Up
<p>1-2 ROUNDS</p><p>8 SLOW Arm Haulers</p><p>8 Alt. 90-90 Hip Rotations</p><p>4/4 Supine Hamstring Sciatic Floss</p><p>8 Alt. Deadbugs</p><p> </p><p>Into..</p><p> </p><p>AMRAP x 4 MINUTES</p><p>4 Alt. Step-Overs</p><p>4 Lunge-Lunge-Squat w/PVC*</p><p>4 Vertical Jumps</p><p> </p><p>*During the Lunges, perform PVC pass thrus. When you Squat, place PVC in Front Rack or Overhead position. </p>

Strength – Performance
Overhead Squat (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>

Strength – Fitness
Front Squat (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
“FORMULA ONE” (Time)
<p style="text-align:center"> </p><p> </p><p>FOR TIME</p><p>15-15-15-15-15</p><p>Box Jump Overs (24/20)</p><p>5-10-15-10-5</p><p>Overhead Squats (135/95)</p><p> </p><p>(Score is Time)</p><p> </p><p>KG BB: (60/42.5)</p>

Workout – Fitness
“FORMULA ONE (FITNESS)” (Time)
<p style="text-align:center"> </p><p> </p><p>FOR TIME</p><p>10-10-10-10-10</p><p>Box Jump Overs (20)</p><p>5-10-15-10-5</p><p>Front Squats (135/95)</p><p> </p><p>(Score is Time)</p><p> </p><p>KG BB: (60/42.5)</p>

Optional Cool Down
FOR QUALITY
<p>1:00/1:00 Empty Barbell Quad Smash</p><p>1:00/1:00 Empty Barbell Pec Smash</p><p> </p><p>(No Measure)</p>