CrossFitAllen – CrossFit
Warm-Up
2 Rounds
30 Seconds Cossack Squats
30 Seconds Push-up to Down Dog
30 Seconds Glute Bridges
Directly Into…
2 Rounds
30 Seconds Air Squats
30 Seconds Mountain Climbers
30 Seconds Glute Bridge Walkouts
Then…coaches choice on mobility
Movement Prep
Power Snatch Prep (Speed through the middle)
3 high hang Snatch grip shrugs
3 high hang Snatch grip shrug with high pull
3 high hang Muscle Snatch
3 High hang Power Snatch
2 Above knee Muscle Snatch
2 Above knee Power Snatch
1 Muscle Snatch from mid-shin
1 Power Snatch from mid-shin
Strength
Hang Power Snatch (Heavy Set of 3)
*Athletes will have 10 minutes to work to a heavy set of 3 hang power snatches for the day
*Athlete will deadlift the bar to full extension, then complete 3 hang power snatches
Conditioning
Metcon (5 Rounds for reps)
“CEO”
5 Rounds:
AMRAP 3:
3 Power Snatch (95/65)|R+Double Dumbbell Power Snatches (50’s/35’s)
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds
*Record reps for all 5 intervals separately
*Start each AMRAP with Power Snatch
At Home METCON
Metcon (5 Rounds for reps)
“CEO”
5 Rounds:
AMRAP 3:
3 Single or Double Dumbbell Power Snatches
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds
*Start each AMRAP with the DB Power snatch
*Record each round’s reps separately
Extra
BODY ARMOR
4 Rounds:
30 Seconds Max Double Dumbbell Rows
30 Seconds Rest
30 Seconds Max Double Dumbbell Romanian Deadlifts
30 Seconds Rest
