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
