FRIDEC20

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%

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