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
