CrossFitAllen – CrossFit
Warm-Up
30 Seconds Each
Single Unders
Active Spidermans
Mountain Climbers
Single Unders
Active Samson
Frog Hops
Double Unders
Push-up to Down Dog
Slow Burpees
Mobility
Pigeon Pose + Lat Reach: 45 Seconds Each Side
Child’s Pose on Dumbbell: 45 Seconds
Strength
3 position power snatch (10 minutes to work to a 3 position power snatch )
Position 1=High Hang
Position 2=Above the knee
Position 3=From the ground
*deadlift the bar to full extension, then go into first position
*all 3 reps are to be done without dropping the bar
Conditioning
Metcon (Time)
“Hellhole”
For Time:
50 Power Snatch (95/65) |R+Devil’s Press (50’s/35’s)
“2-2-2-3” Intervals Style:
25 Double Unders (35 singles)
5 Lateral Dumbbell Burpees
Max Power Snatch |R+Devil’s Press in Time Remaining
*As a recap, the workout flows as follows:
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 3
*Record the total time (including rest) it takes to complete the 50 reps
*After completing the double unders and lateral dumbbell burpees at the BEGINNING of each interval , you’ll complete as many snatch or Devil’s Press as you can with the remaining time
*Your workout will continue until you have finished 50 total snatch or Devil’s Press
At Home METCON
Metcon (Time)
50 Devil’s Press
“2-2-2-3” Intervals Style:
25 Double Unders(35 singles)
5 Lateral Dumbbell Burpees
Max Devil’s Press in Time Remaining
Extra
OPTION 1: BODY ARMOR [A]
AMRAP 7:
7 Close Grip Push-ups Video
7 Wide Grip Push-ups Video
7 Hand Release Push-ups Video
30 Banded Pull-Aparts Video
OPTION 2: BODY ARMOR [B]
Ascending Ladder For 6 Minutes:
2 Strict Ring Dips
:10 Second L-Sit Hold Video
4 Strict Ring Dips
:10 Second L-Sit Hold
6 Strict Ring Dips
:10 Second L-Sit Hold
…
Add (2) Strict Ring Dips Per Round
