CrossFitAllen – CrossFit
Warm-Up
Coach’s choice: warm-up and stretch, then:
Barbell Warm-Up
Dead Lift Warm-Up (Focus – Bar over bow all the way up and down, stay flat in feet)
Conditioning
Metcon (Time)
“Dead & Company”
Team of 2, For Time:
Buy-In: 1 Mile Run
42-30-18:
Deadlifts (225/155)
Box Jump Overs (24/20)
Toes to Bar
Cash-Out: 1 Mile Run
– Run together
– Both athletes complete 21-15-9 however you want to split
– Scale DL: Choose a weight on the deadlift that you could complete the set of 10-12 unbroken when fresh
– Scale box with lower, knees to chest or toe to rig for T2B
Extra
Push Jerk + Split Jerk – Build to a Heavy Rep in 10 min or less (start with an empty bar) – (focus on full extension of hips through your heels)
CrossFit Allen 