CrossFit – Thu, Jan 26
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-6cc8843b-7fff-3b9d-3c56-ac9b8a7e90c0">TABATA, 8 ROUNDS :20 ON // :10 OFF</span></p><p dir="ltr"><span id="docs-internal-guid-6cc8843b-7fff-3b9d-3c56-ac9b8a7e90c0">MVMT 1 – High Knees</span></p><p dir="ltr"><span id="docs-internal-guid-6cc8843b-7fff-3b9d-3c56-ac9b8a7e90c0">MVMT 2 – Butt Kickers</span></p><p dir="ltr"><span id="docs-internal-guid-6cc8843b-7fff-3b9d-3c56-ac9b8a7e90c0">MVMT 3 – Single Unders</span></p><p dir="ltr"><span id="docs-internal-guid-6cc8843b-7fff-3b9d-3c56-ac9b8a7e90c0">MVMT 4 – Scap Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6cc8843b-7fff-3b9d-3c56-ac9b8a7e90c0">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6cc8843b-7fff-3b9d-3c56-ac9b8a7e90c0">1-2 ROUNDS (Time Permitting)</span></p><p dir="ltr"><span id="docs-internal-guid-6cc8843b-7fff-3b9d-3c56-ac9b8a7e90c0">200m Run</span></p><p dir="ltr"><span id="docs-internal-guid-6cc8843b-7fff-3b9d-3c56-ac9b8a7e90c0">8 False Grip Vertical Ring Rows*</span></p><p dir="ltr"><span id="docs-internal-guid-6cc8843b-7fff-3b9d-3c56-ac9b8a7e90c0">12 Alt. Lunges → DB Front Rack Alt. Lunges (light weight)</span></p><p dir="ltr"><span id="docs-internal-guid-6cc8843b-7fff-3b9d-3c56-ac9b8a7e90c0">16 Double Unders (:20 Practice)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6cc8843b-7fff-3b9d-3c56-ac9b8a7e90c0">*Position the rings higher, squat under, and think about pulling the rings to the sternum, closer to the belly button. Keep the hands in the false grip, close to each other (think of the fists like magnets!). </span></p><p><br /> </p>
Extended Warm-Up – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-6bb154b4-7fff-a523-4167-ac569f4532f3">EMOM x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-6bb154b4-7fff-a523-4167-ac569f4532f3">MIN 1 – 1-2 Strict Ring Muscle-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-6bb154b4-7fff-a523-4167-ac569f4532f3">MIN 2 – EZ Cardio</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6bb154b4-7fff-a523-4167-ac569f4532f3">(No Measure)</span></p><p><br /> </p>
Extended Warm-Up – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-23a2ed9a-7fff-0261-e1ee-ca9a7387c0aa">EMOM x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-23a2ed9a-7fff-0261-e1ee-ca9a7387c0aa">MIN 1 – 3-5 Strict Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-23a2ed9a-7fff-0261-e1ee-ca9a7387c0aa">MIN 2 – EZ Cardio</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-23a2ed9a-7fff-0261-e1ee-ca9a7387c0aa">(No Measure)</span></p><p><br /> </p>
Workout – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-f11a2c24-7fff-5eec-3411-de2e428e631c">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-f11a2c24-7fff-5eec-3411-de2e428e631c">1200m Run</span></p><p dir="ltr"><span id="docs-internal-guid-f11a2c24-7fff-5eec-3411-de2e428e631c">30 Alt. DB Front Rack Lunges (50/35)</span></p><p dir="ltr"><span id="docs-internal-guid-f11a2c24-7fff-5eec-3411-de2e428e631c">100 Double Unders</span></p><p dir="ltr"><span id="docs-internal-guid-f11a2c24-7fff-5eec-3411-de2e428e631c">Muscle-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-f11a2c24-7fff-5eec-3411-de2e428e631c">100 Double Unders</span></p><p dir="ltr"><span id="docs-internal-guid-f11a2c24-7fff-5eec-3411-de2e428e631c">30 Alt. DB Front Rack Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-f11a2c24-7fff-5eec-3411-de2e428e631c">1200m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f11a2c24-7fff-5eec-3411-de2e428e631c">*Option:</span></p><p dir="ltr"><span id="docs-internal-guid-f11a2c24-7fff-5eec-3411-de2e428e631c">15 Ring Muscle-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-f11a2c24-7fff-5eec-3411-de2e428e631c">25 Bar Muscle-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f11a2c24-7fff-5eec-3411-de2e428e631c">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f11a2c24-7fff-5eec-3411-de2e428e631c">KG DB: (22.5/15)|(15/10)</span></p><p><br /> </p>
Workout – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-6c7188e3-7fff-b3e2-131b-16a7b587a659">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-6c7188e3-7fff-b3e2-131b-16a7b587a659">1200m Run</span></p><p dir="ltr"><span id="docs-internal-guid-6c7188e3-7fff-b3e2-131b-16a7b587a659">30 Alt. DB Front Rack Lunges (35/20)</span></p><p dir="ltr"><span id="docs-internal-guid-6c7188e3-7fff-b3e2-131b-16a7b587a659">150 Single Unders</span></p><p dir="ltr"><span id="docs-internal-guid-6c7188e3-7fff-b3e2-131b-16a7b587a659">Pull-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-6c7188e3-7fff-b3e2-131b-16a7b587a659">150 Single Unders</span></p><p dir="ltr"><span id="docs-internal-guid-6c7188e3-7fff-b3e2-131b-16a7b587a659">30 Alt. DB Front Rack Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-6c7188e3-7fff-b3e2-131b-16a7b587a659">1200m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6c7188e3-7fff-b3e2-131b-16a7b587a659">*Option:</span></p><p dir="ltr"><span id="docs-internal-guid-6c7188e3-7fff-b3e2-131b-16a7b587a659">15 Burpee Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-6c7188e3-7fff-b3e2-131b-16a7b587a659">25 Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6c7188e3-7fff-b3e2-131b-16a7b587a659">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6c7188e3-7fff-b3e2-131b-16a7b587a659">KG DB: (15/10)|(10/7.5)</span></p><p><br /> </p>