FRIJAN24

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

Odd Object Training

3 Giant Sets:

25′ Dumbbell Bear Crawl

25′ Reverse Dumbbell Bear Crawl

Rest 1:30 Between Sets

*choose your own weight

Conditioning

Metcon (Time)

“Crash Test”

For Time:

1,500 Meter Row

30 Deadlifts (225/155|R+275/185)

45 Lateral Barbell Burpees|R+ Bar Facing Burpees
*Working through three movements for time in this sprint style chipper workout

*Complete all reps at one station before moving to the next

*We expect this workout to take somewhere between 8-15 minutes to complete

Extra

Front Squats

On the 0:. 1 Front Squat @ 84% of 1RM Front Squat

On the 1: 1 Front Squat @ 87% of 1RM Front Squat

On the 2: 1 Front Squat @ 90% of 1RM Front Squat

On the 3: 1 Front Squat @ 87% of 1RM Front Squat

On the 4: 1 Front Squat @ 90% of 1RM Front Squat

On the 5: 1 Front Squat @ 93% of 1RM Front Squat

On the 6: 1 Front Squat @ 90% of 1RM Front Squat

On the 7: 1 Front Squat @ 93% of 1RM Front Squat

On the 8: 1 Front Squat @ 96% of 1RM Front Squat

Following Final Set, Until the 15 Minute Mark:

Build to a Heavy Single for the Day

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