SATNOV23

CrossFitAllen – CrossFit

Warm-Up

FUN-Shine Warmup and Stretch, then…

General Barbell Warmup, then…

Movement Prep

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Pull-ups

5 Kipping Pull-ups

5 Push Press

5 Front Squats

5 Thrusters

*Build to Workout Weight

Conditioning

Metcon (Time)

“Smash Mouth” w/ Partner

3 Rounds:

800|Rx+ 1K Meter Run (complete together)

3 Rounds EACH of “Bergeron Beep Test”-Conga Line Style|Rx+ 4 Rounds Each

1 Round of “Bergeron Beep Test”:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees
*Run Together

*Bergeron Beep Test is to be done Conga-Line Style…example, Partner A starts on Thrusters, partner B waits until A finishes thrusters, then starts thrusters. Partner A then moves to Pullups. B completes thrusters and moves to pullups…etc

Extra

Olympic Cycling

Alternating On the 1:30 x 4 Rounds (12 Minutes):

Interval #1:

1 High Hang Power Snatch

1 Hang Power Snatch

1 Low-Hang Power Snatch

1 Power Snatch

Interval #2:

1 High Hang Power Clean

1 Hang Power Clean

1 Low-Hang Power Clean

1 Power Clean

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