MONJUN29

CrossFitAllen – CrossFit

Warm-Up

30 Seconds Each

Medicine Ball Deadlifts

Active Samson

Squats to Medicine Ball (Butt to Ball)

Active Spidermans

Medicine Ball Strict Press

Inchworm to Push-ups

Medicine Ball Slams

Superman Hold

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

EMOM 8: 1 Power Clean + 2 Pause Front Squats

EMOM 8

Athletes will complete the following each minute:

1 Power Clean

2 Pausing Front Squats (2 seconds in the bottom of squat)
Minutes 1&2: 50% 1RM FS

Minutes 3&4: 55% 1RM FS

Minutes 5&6: 60% 1RM FS

Minutes 7&8: 65% 1RM FS

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Laces Out”

AMRAP 15:

6 Strict Pull-Ups|R+ 4 Bar Muscle-ups

9 Push Presses (95/65|R+135/95)

15 Deadlifts (95/65|R+135/95)

21 Wallballs (20/14)

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

6 Strict Pull-ups or Odd Object Rows

9 Double Dumbbell Push Presses

15 Double Dumbbell Deadlifts

21 Jumping Air Squats

Extra

Body Armor

3 Giant Sets:

9 Double Kettlebell Hang Clean (53’s/35’s)

50′ Double Kettlebell Front Rack Walking Lunge (53’s/35’s)

Max Unbroken Strict Ring Dips

Rest 2 Minutes Between Sets

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