MONNOV18

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

-Couch Stretch: 1 Minute Each Side

-Wrist Stretch: 30 Seconds

-Front Rack Stretch: 30 Seconds

Followed by Barbell Warmup

Movement Prep

5 Hang High Pulls

5 High Pulls

5 Power Cleans

5 Pausing Front Squat

5 Front Squats

15 Second Dip Hold

5 Dip and Explode (no press)

5 Push Jerks

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

3 Knee to Chest

3 Toes to Bar

Strength

Macho Man Complex (Build to a Heavy in 15 minutes)

3 Power Cleans

3 Front Squats

3 Push Jerks
*One “Macho Man” complex is: 3 Power Cleans + 3 Front Squats + 3 Push Jerks

*These 9 reps are meant to be completed without dropping or pausing on the floor with the barbell

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Randy Savage”

AMRAP 12:

3 Rounds of “”Macho Man”” (115/85|R+155/105)

15 Toes to Bar

1 Round of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks
*Break up the reps of “Macho Man” however you see fit

Extra

Body Armor

3 Giant Sets:

10 Dumbbell Bench Press

20 Banded Pull-Aparts

10 Dumbell Stiff Legged Deadlifts

20 AbMat Sit-Ups

Rest 2 Minutes Between Sets

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