SATOCT5 – Run and WORK!

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

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