FRISEPT27

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up, then…

10 Scap Pull-ups Click Here

5 Kip Swings

5 Kip Swings (Emphasizing Tight Arch Position)

3 Knees to Chest

3 Toes to Bar

Hang Power Clean Movement Prep

15 Second Hang Position Hold

15 Second Catch Hold

3 Pausing High Hang Power Cleans

5 Hang Power Cleans

*Pause in the Catch Position for 2 Seconds

Push Jerk Movement Prep

15 Second Dip Position Hold

15 Second Overhead Hold

5 Pausing Push Jerks

3 Push Jerks

*Pause in the Catch Position for 2 Seconds

Strength

Push Press + Power Jerk + Split Jerk (Work up to a Heavy Set)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

12 Hang Power Cleans (135/95|R+155/105)

21 Lateral Barbell Burpees

12 Push Jerks (135/95|R+155/105)

21 Toes to Bar
*looking for a weight where the athlete does not do more than 3 sets to complete each barbell movements

Extra

2 Supersets:

15 Banded Monster Walks

15 Banded Glute Bridges

15 Wall Angels

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