CrossFit – Tue, Jan 24

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">1:00 EZ-Mod Bike for Calories*</span></p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">6 Alt. Groiners + Twist</span></p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">15 Med Ball G2O</span></p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">10 PVC Pass Throughs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">Bike*</span></p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">6 Cossack Squats</span></p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">7 Med Ball Overhead Press</span></p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">7 Med Ball Front Squat</span></p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">10 PVC Superman Pass Throughs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">Bike*</span></p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">6/6 Med Ball Around the World</span></p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">10 Med Ball Thruster</span></p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">10 Slow Alt. Dead Bugs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4e84ede7-7fff-86e2-9479-51e0d81c854a">*Focus in Round 1 is to Bike for 1:00 at a Light to Moderate pace. In the next round aim to finish those same number of Calories in less time.</span></p><p><br /> </p>

Strength – Performance
Overhead Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Reps*)
<p dir="ltr"><span id="docs-internal-guid-7e72d728-7fff-d7ce-2ac2-b43da62c04e3">*Start Moderate and build to Moderate-Heavy.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7e72d728-7fff-d7ce-2ac2-b43da62c04e3">Week 4 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7e72d728-7fff-d7ce-2ac2-b43da62c04e3">(Score is Weight)</span></p><p><br /> </p>

Strength – Fitness
Front Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Front Reps*)
<p dir="ltr"><span id="docs-internal-guid-7c14e8fe-7fff-7ba7-b34b-b0379f96eee7">*Start Moderate and build to Moderate-Heavy.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7c14e8fe-7fff-7ba7-b34b-b0379f96eee7">Week 4 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7c14e8fe-7fff-7ba7-b34b-b0379f96eee7">(Score is Weight)</span></p><p><br /> </p>

Workout – Performance
“THE QUADFATHER”
AMRAP x 15 MINUTES
19 Wall Balls (20/14)
10 Cal Bike*

*Cals increase by 4 Cals each full round.

(Score is Rounds + Reps)

KB WB: (9/6)

<p>NOTE: W.O.W. this our pick for epic workout of the week! This workout was remixed from Open 19.1.</p>

Workout – Fitness
“THE QUADFATHER (FITNESS)”
AMRAP x 15 MINUTES
19 Wall Balls (14/10)
10 Cal Bike*

*Cals increase by 2 Cals each full round.

(Score is Rounds + Reps)

KB WB:(6/5)

<p>NOTE: W.O.W. this our pick for epic workout of the week! This workout was remixed from Open 19.1.</p>