FRIJUN5

CrossFitAllen – CrossFit

Warm-Up

1 Round

30 Seconds Active Spidermans

1 Push-up

30 Seconds Moutain Climbers

2 Push-ups

30 Seconds Down Dog

3 Push-ups

30 Seconds Frog Hops

4 Push-ups

30 Seconds Slow Burpees

5 Push-ups

Mobility

Pec Stretch on Wall: 40 Seconds Each Side

Pigeon Stretch: 40 Secnds Each Side

PVC Pass Throughs :40 Seconds

PVC Good Mornngs: 40 Seconds

Movement Prep

5 Russian KBS

5 KBS

C&J Progressions

Strength

Hang Power Clean + Power Jerk

10 Minutes to Work up to a Heavy Hang Power Clean and Jerk

Conditioning

Metcon (Time)

“Opposite Day”

30-20-10:

Kettlebell Swings (50/35|R+70/53)

Push-ups

Directly Into…

10-20-30:

Barbell Hang Clean and Jerks (75/55|R+95/65)

Burpees

At Home METCON

Metcon (Time)

HOME GYM

30-20-10:

Alternating Dumbbell Power Snatches

Push-ups

10-20-30:

Alternating Dumbbell Hang Clean and Jerk

Burpees

Extra

OPTION 1: BODY ARMOR

AMRAP 5:

1 Curl + 1 Strict Press

1 Curl + 2 Strict Presses

1 Curl + 3 Strict Presses

….

Continue to Add (1) Strict Press Each Round

Complete All Reps on Left Arm, Then Right For Each Round

Movement Demo: Video

OPTION 2: MIDLINE

Accumulate Totals:

4 Minute Dumbbell Front Rack Hold (50’s/35’s) Video

3 Minute Hollow Hold Video

2 Minute Dead Hang from Pull-up Bar

Partition Movements As Needed

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