171 CrossFit – Tue, Sep 26
Warm-Up
Warm-Up
<p>2 ROUNDS</p><p>10 Jumping Jack + Toe Touches</p><p>5 Jefferson Curls</p><p>10 Alt. Elbow Punches</p><p>5 Calf + Tib Raises</p><p>10 Alt. BW Lunges</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS</p><p>20 Single Unders</p><p>5 Deadlifts</p><p>10 Alt. Front Rack Lunges</p><p>5/5 Leg Swings</p><p>10/10 Ankle Circles</p>
Skill – All
EMOM x 12 MINUTES
<p>MIN 1 – :40 Jump Rope Practice*</p><p>MIN 2 – 2 Deadlifts + 3 Hang Power Cleans + 4 Alt. Front Rack Lunges**</p><p>MIN 3 – :40 Slow Glute Bridge-Ups</p><p> </p><p>*Jump Rope Options:</p><p>Reverse Single Unders</p><p>Crossover Single/ Double Unders</p><p>Double/ Triple Unders</p><p>**Start with empty BB and build slightly past workout weight.</p><p> </p><p>(No Measure)</p>
Workout – Performance
5 ROUNDS FOR TIME (Time)
<p>8 Deadlifts (95/65)</p><p>10 Hang Power Cleans</p><p>12 Alt. Front Rack Lunges</p><p>24 Crossover Single Unders*</p><p> </p><p>*Option for 30 Double Unders.</p><p> </p><p>(Score is Time)</p><p> </p><p>KG BB: (42.5/30)</p>
Workout – Fitness
5 ROUNDS FOR TIME (Time)
<p>8 Deadlifts (65/45)</p><p>10 Hang Power Cleans</p><p>12 Alt. Front Rack Lunges</p><p>60 Single Unders</p><p> </p><p>(Score is Time)</p><p> </p><p>KG BB: (30/20)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>5/5 Sciatic Nerve Floss</p><p>10/10 Banded Ankle Distractions</p><p>20 Alt. Deadbugs</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
