171 CrossFit – Sun, Oct 8

Warm-Up
Warm-Up
<p>1 ROUND </p><p>1:00 Cardio Choice (RPE 5-6)</p><p>5 Cat Cows </p><p>10 Sumo Stance Good Mornings</p><p>5 Inchworm + 2 Scap Push-Ups </p><p>10 Slow Alt. Shoulder Taps </p><p><br /> </p><p>Into…</p><p> </p><p>1-2 ROUNDS (Time Permitting) </p><p>:45 Cardio Choice (RPE 7-8)</p><p>10 Slow Barbell Deadlifts </p><p>10 Glute Bridge-Ups </p><p>5 Push-Up to Pike + 4 Shoulder Taps*</p><p> </p><p>*Complete a Push-Up to Pike and in the Piked position complete 4 Alt. Shoulder Taps before the next rep. </p>

Workout – Performance
Deadlift (1.) ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep TNG Deadlift*)

<p>*Bar touches but does not slam into ground.</p><p> </p><p>(Score is Weight)</p><p> </p><p>-Rest 3:00 b/t P1 &amp; P2-</p>
2.) AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
<p>10 Deadlifts (65% of 3-Rep)</p><p>10 Strict Handstand Push-Ups</p><p>Cardio Choice*</p><p> </p><p>*Cardio Choice Options:</p><p>20/15 Cal Row</p><p>18/14 Cal Bike</p><p>15/12 Cal Ski</p><p> </p><p>(Score is Rounds + Reps)</p>

Workout – Fitness
Deadlift (1.) ON A 15:00 RUNNING CLOCK…

Build to a Moderate 3-Rep TNG Deadlift*)

<p>*Bar touches but does not slam into ground.</p><p> </p><p>(Score is Weight)</p><p> </p><p>-Rest 3:00 b/t P1 &amp; P2-</p>
2.) AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
<p>10 Deadlifts (65% of 3-Rep)</p><p>10 Hand Release Push-Ups</p><p>Cardio Choice*</p><p> </p><p>*Cardio Choice Options:</p><p>15/12 Cal Row</p><p>12/10 Cal Bike</p><p>12/10 Cal Ski</p><p> </p><p>(Score is Rounds + Reps)</p>

Optional Cool Down
2-3 SETS FOR QUALITY
<p>5/5 Sciatic Nerve Floss</p><p>:30/:30 Half Pigeon or Figure 4 Stretch</p><p>15 Glute Bridge-Ups</p><p>1:00 Glute Bridge Hold</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>