THUOCT10

CrossFitAllen – CrossFit

Warm-Up

60 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

40 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

20 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

Conditioning

Metcon (AMRAP – Rounds)

THURSDAY PRIMER

On the Minute x 20 (4 Rounds):

Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)

Minute 2 : 12 Toes to Bar

Minute 3: 12 Single Arm Dumbbell Hang Clean and Jerks (50/35)*

Minute 4: 25 ft HS Walk/:30 HS Hold/2 Wall Walks/HS Walk Practice

Minute 5: 8 Bar Facing Burpees

*Switch Arms Every 6 Reps on Single Arm Dumbbell Hang Clean and Jerks

**Score is total ROUNDS completed…if you did all the reps, you will complete 4 rounds…then enter your DB and OHS weight in the notes

Extra

Complete 8 minutes of Mobility work geared towards your mobility needs…

ie. Inflexible ankles?…roll calves and shins, then perform banded ankle stretch…or…Tight Shoulders?…roll chest, lats, scaps, then perform banded shoulder openers…

Need guidance? Ask a coach…we are always here to help!

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