MONJAN20

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up and Stretch, then…

Barbell Warmup and Movement Prep

Strength

Back Squat (Heavy Set of 3)

*Athletes will have 12 minutes to build to a heavy set of 3

*Suggested warmup sets…6@50%, 5@60%, 4@70%, 3@80%, 3@90%…based off 3 Rep Max

Conditioning

Metcon (Time)

“Dumbledore”

For Time:

40/30 Calorie Assault Bike

30 Single Arm Dumbbell Hang Clean and Jerk (50/35)

30 Single Dumbbell Goblet Squats (50/35)

30 Single Arm Dumbbell Hang Clean and Jerk (50/35)

40/30 Calorie Assault Bike

Extra

Overhead Squat Complex

3 Sets:

1 Pausing Overhead Squat (3 Seconds in Bottom)

2 Overhead Squats

Set 1: 62% of 1RM Overhead Squat

Set 2: 66% of 1RM Overhead Squat

Set 3: 70% of 1RM Overhead Squat

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