171 CrossFit – Thu, Sep 14
Warm-Up
Warm-Up
<p>2 SETS</p><p>100m Jog </p><p>8 PVC Pass Throughs</p><p>8 Bootstrap Squats</p><p>8 Calf Raises</p><p>8 Knee Push-Ups OR 8 Standard Push-Ups</p><p> </p><p>into…</p><p> </p><p>2 SETS</p><p>100m Run</p><p>8 PVC Windmills</p><p>8 PVC Front Squats</p><p>8 Tib Raises</p><p>8 Hand Release Push-Ups OR 8 Pike Push-Ups</p>
Strength – Performance
Overhead Squat (3×8*)
<p>*Build to a Moderate+ weight and stay at that weight across all sets.</p><p> </p><p>(Score is Weight)</p>
Strength – Fitness
Front Squat (3×8*)
<p>*Build to a Moderate+ weight and stay at that weight across all sets.</p><p> </p><p>(Score is Weight)</p>
Workout – Performance
3 ROUNDS FOR TIME (Time)
<p>400m Run</p><p>21 Overhead Squats (75/55)</p><p>12 Handstand Push-Ups</p><p> </p><p>(Score is Time)</p><p> </p><p>KG BB: (35/25)</p>
Workout – Fitness
3 ROUNDS FOR TIME (Time)
<p>400m Run</p><p>21 Front Squats (75/55)</p><p>12 Push-Ups*</p><p> </p><p>*Options for Push-Ups…</p><p>Pike Push-Up</p><p>Hand Release</p><p>Standard Push-Ups</p><p>Knee Push-Ups</p><p> </p><p>(Score is Time)</p><p><br /> </p><p>KG BB: (35/25)</p>
Optional Cool Down
EMOM x 8 MINUTES
<p>MIN 1 – :45 Elevated Calf Raises w/:03 Pause in Bottom</p><p>MIN 2 – 5/5 Moose Antlers</p><p> </p><p>(No Measure)</p>
