FRIJUN26

CrossFitAllen – CrossFit

Warm-Up

1 Round

1 Minute Glute Bridges

30 Seconds Walkouts (Wide Stance Inch Worm to Pushups)

1 Minute Single Leg Glute Bridges (30 Seconds Each)

30 Seconds Walkouts

1 Minute Glute Bridge Walkouts

30 Seconds Walkouts

1 Minute Air Squats

30 Seconds Walkouts

Mobility

Frog Stretch: 1 Minute

Barbell Squat Hold: 1 Minute

Strength

3 Position Power Snatch (Athletes will have 12 minutes to work to a heavy)

1 Power Snatch from the Pockets + 1 Power snatch from above the knee + 1 Power Snatch from the ground
*This is to be done as a complex (do not drop the bar until complex is completed)

Conditioning

Metcon (Time)

“Red Zone”

Rx

15-12-9-12-15

Hang Power Snatch (75/55)

Thrusters (75/55)

R+

21-15-9-15-21:

Hang Power Snatch (75/55)

Thrusters (75/55)
*This should be a weight that allows you to cycle 30+ reps unbroken when fresh at the more challenging movement

At Home METCON

Metcon (Time)

“Red Zone”

30-20-10-20-30:

Single Dumbbell Hang Power Snatch (50/35)

Single Dumbbell Thrusters (50/35)

Extra

Body Armor

3 Rounds:

45 Seconds Banded Pull-Aparts

45 Seconds Hollow Rocks

45 Seconds Banded Tricep Extensions

45 Seconds Banded Good Mornings

Rest 1 Minute Between Rounds