WEDDEC11

CrossFitAllen – CrossFit

Warm-Up

3 Sets

30 Seconds Assault Bike

30 Seconds Single Unders

*Increasing Intensity & Height with Each Round

Glute Bridge Sequence

40 Seconds Each:

Glute Bridges

Single Leg Glute Bridges (40s Each Side)

Glute Bridge Walkouts

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

Front Squat (Build to a Heavy Set of 3)

+Athletes will have 15 minutes to build to a heavy set of 3 Front Squats

+Aim for 1 set every :90 to 2:00

6 @ 50% of 1rm

5 @ 60% of 1rm

4 @ 65% of 1rm

3 @ 70% of 1rm

3 @ ?????

….

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Geico” Rx

AMRAP 15:

50 Double Unders

400m Run

15 Front Squats (135/95)

“Geico” Rx+

AMRAP 15:

60 Double Unders

30/21 Calorie Assault Bike

15 Front Squats (165/115)
*We are looking to complete around 3 rounds (1 Round Every 5-ish Minutes)

Extra

Body Armor

4 Giant Sets:

16 Weighted Sit-ups

12 Barbell Romanian Deadlifts

8 Pausing Barbell Rows (2 Seconds on Chest)

Rest 2 Minutes Between Sets

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