FRINOV15

CrossFitAllen – CrossFit

Warm-Up

General Warmup, then:

Front Rack Stretch: 1 Minute

Chest Stretch: 45 Seconds Each Side

Wrist Stretch: 30 Seconds

Movement Prep

5 Clean Deadlifts (Slow Below Knee)

5 Power Cleans

5 High Hang Power Cleans

5 Hang Power Cleans

10 Top Half Deadlifts (Fast Hips)

10 Deadlifts (From Mid-Shin)

Weightlifting

Hang Power Clean + Power Clean Complex (1 Hang Power Clean + 1 Power Clean)

Build to a Heavy Complex:

1 Hang Power Clean

1 Power Clean
-Athletes will have 15 minutes to build to their heavy complex of 1 hang power clean and 1 power clean

-This complex is designed to be completed without pausing on the ground or dropping the bar

-The hang power clean begins with a deadlift to establish the hang position

-Once the hang position is established, athletes can clean the bar from anywhere above the knee for it to count as a hang power clean

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Power Bar”

AMRAP 12:

9 Hang Power Cleans (135/95)

12 Push-ups

15 Deadlifts (135/95)
-This should be a weight that athletes can complete within 2 sets during the workout today

Extra

3 Giant Sets

50 ft OH Single DB Walking Lunge (25 ft each arm)

15 GHD Hip Expensions

25 ft HS Walk or :30 HS Hold

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