CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch, then…
Child’s Pose on Box: 1 Minute
Pigeon Pose on Box: 1 Minute Each Side
Barbell Warmup and Movement Prep
Conditioning
Metcon (Time)
“Blue Steel”
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
40/30 Calorie Assault Bike
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
40/30 Calorie Assault Bike
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
*Stagger heats by 3-4 minutes
*The power snatch comes from the floor and is designed to be very light
Extra
Front Squat
On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%
On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%
On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%
Percentages Based on 1RM Front Squat
