CrossFitAllen – CrossFit
Warm-Up
General Warm-up and Stretch, then…
Barbell Warmup
Strength
Thruster (Build to a Heavy Single)
Athletes will have 15 minutes to build to their heavy thruster from the rack
Conditioning
Metcon (Time)
“Blitzen”
In Teams of 2…
5 Rounds:
40/30 Calorie Row
20 Thrusters (115/85)
*Athletes should aim for something 1 weight jump up from what they are accustomed to using in common thruster workouts
Extra
Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%
CrossFit Allen 