FRINOV29

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up and Stretch, then…

Movement Prep

30 Second Set-up Position Hold (Vertical Shin & Mid-Foot Balance)

15 Second Hold Below Knee (Focus: Protect the Money)

3 Tempo Deadlifts (5 Up, 5 Down)

5 Deadlifts (No Tempo)

Strength

Tempo Deadlift (Build to a Moderate to Heavy Single)

*Tempo: 5 Seconds Up & Down
+A quick 10-12 minutes to work to a moderate single on tempo deadlifts

Holding the 5 seconds up, 5 seconds down tempo will help athletes with:

Body Control

Awareness

Strength

Hypertrophy

Conditioning

Metcon (Time)

“Steam Roller”

For Time Rx:

300m Run, 20 Sit-ups, 2 Deadlifts

300m Run, 20 Sit-ups, 4 Deadlifts

300m Run, 20 Sit-ups, 6 Deadlifts

300m Run, 20 Sit-ups, 8 Deadlifts

300m Run, 20 Sit-ups, 10 Deadlifts

*Barbell: (225/155)

For Time Rx+:

400m Run, 30 Sit-Ups, 2 Deadlifts

400m Run, 30 Sit-Ups, 4 Deadlifts

400m Run, 30 Sit-Ups, 6 Deadlifts

400m Run, 30 Sit-Ups, 8 Deadlifts

400m Run, 30 Sit-Ups, 10 Deadlifts

*Barbell (275/185)
+Looking to choose a moderately heavy weight in “Steam Roller”

+This should be a challenging load, but one that athletes couple complete the sets of 6, 8, and 10 within 2 sets during the workout

Extra

Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

5 Seconds Down

2 Seconds Pause

Aggressively Stand

Sets 1-3: 63%

Sets 4-6: 67%

Sets 7-9: 71%

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