CrossFitAllen – CrossFit
Warm-Up
General Warm-Up and Stretch, then…
Barbell Warmup:
5 Good Mornings
5 Elbow Rotations
5 Press & Reach
5 Front Squats, then…
2 Rounds of:
2 Second Dip Hold and Explode
3 Pausing Push Jerks
3 Push Jerks
Strength
Push Jerk (4 x 3 reps at 70-80% of 1 rep max)
– Work up to 70-80%, then one weight all four sets (too easy? add weight)
Conditioning
Metcon (AMRAP – Reps)
“Sandy Cheeks”
20 Min EMOM:
Minute 1: 12/9 Calorie Row/Bike
Minute 2: 20 AbMat Sit-ups
Minute 3: 10 Single DB Hang Clean & Jerk(choose a challenging weight you can handle for 5 rounds & do 5 each arm per round)
Minute 4: Rest
5 Rounds of a 4 minute EMOM
If short on rowers, start in waves
Scoring: If all reps were completed, Men’s score is 210, Women’s score is 195
Record weight for C&J in Comments
Extra
3 Rounds:
50 ft. Overhead Single KB/DB Walking Lunge (switch at 25 ft)
10 Goblet Squats
*Choose a weight that is challenging, but with perfect form
