CrossFitAllen – CrossFit
Warm-Up
Gen Warm–up and stretch, then:
Barbell Warm-up:
5 Good Morning
5 Elbow Rotations
5 Strict Press (focus – bar path – don’t go around face)
5 Dip Holds (Focus – knees out, hip over heel , 2-4 inch dip)
5 Push Press (Focus – chest up, extend then press, head through)
Strength
Push Press (4 X 3 Reps – 70-80% of Max)
– Work up to 70-80%, then one weight all four sets (too easy/ add weight)
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
200 Meter Run
15 Push Press (95/65 | R+ 115/85)
6 Strict Pull-Ups (R+ 3 Rope Climbs)
– Pick weight that you can get at least 10 in a row when fresh
– Scale PU’s with les reps or light band
Extra
5 Min AMRAP:
25 Double Unders/ 50 Singles
15 KB Swings (53/35) – scale with less weight to complete without dropping
