CrossFitAllen – CrossFit
Warm-Up
400 M Slow Run, then: Coaches choice for warm-up and dynamic stretch, then:
30 Seconds body and bar work:
Slow Air Squats
Hang Power Cleans
Push Press
Active Samson
Front Squats
Push Jerks
Then, 3-4 min movement prep for each movement (C&J, P Snatch & Thruster)
Conditioning
Metcon (AMRAP – Reps)
“Adderall” – Teams of 2:
0:00 – 11:00
1 Mile Run
Max Clean and Jerks (135/95)
11:00 – 14:00
Rest
14:00 – 22:00
800 Meter Run
Max Power Snatches (115/80)
22:00 – 25:00
Rest
25:00 – 30:00
400 Meter Run
Max Thrusters (95/65)
– Run together
– Choose weights for the Olympic lifts that you could complete 6+ reps unbroken when fresh and singles within the workout
-Adjust run to give your team at least 2 min on the barbell each time, all athletes should be getting back to the bar for 2 min+
-The score for each round is total reps on the barbell (put run times in notes)
-If a ton of people – move to teams of 3 and add 1 min to each round
Extra
Split Jerk
On the Minute x 10:
1 Split Jerk
Sets 1-3: 70-73-76% of 1RM Split Jerk
Sets 4-10: Build to Heavy Sing
