THUJAN30

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

Skill

Spend 5-10 Minutes “Upside Down”

*HS Walk Practice

*HSPU Practice

*Shoulder Taps

*HS Holds

*Tripod

*Freestanding Tripod or HS

…..

Conditioning

Metcon (Time)

“Triplets”

Teams of 3:

For Time (25 Minute Cap):

50 Bench Press (115/85)

200m Run Each, 1 partner at a time

50 Deadlifts (155/105)

200m Run Each, 1 partner at a time

50 Bench Press (135/95)

200m Run Each, 1 partner at a time

50 Deadlifts (185/135)

200m Run Each, 1 partner at a time

50 Bench Press (155/105)

200m Run Each, 1 partner at a time

50 Deadlifts (225/155)

200m Run Each, 1 partner at a time
*One athlete works at a time, with teammates splitting up reps however they see fit

*Weight will increase each round as the reps remain the same

*Have one barbell set up for bench press and one barbell for deadlifts, changing the weights as you go

*At the 25 min cap, each unfinished rep = 1 second…with the 200m run counting as 2 reps…so the total 600m run is worth 12 reps

Extra

Hamstrings Foam Roll:

1-2 Minutes Each Side

Quads Foam Roll:

1-2 Minutes Each Side

Pec Stretch on Wall:

1-2 Minutes Each Side

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