TUEJUN30

CrossFitAllen – CrossFit

Warm-Up

30 Seconds Each

Single Unders

Easy Bike/Row

Push-up to Down Dog

Single Unders

Easy-Moderate Bike/Row

Front Plank on Hands

Single Unders/DUs

Moderate Bike/Row

Shoulder Taps

DUs or Practice

Faster Bike/Row

Mountain Climbers

Mobility

Chest Stretch on Wall: 45 Seconds Each Side

Seal Pose: 45 Seconds

Wrist Stretch: 30 Seconds Each Direction

Conditioning

Metcon (Time)

“Underground”

For Time [30 Minute Cap]:

80 Double Unders, 40 AbMat Sit-ups

20 Hand Release Push-ups

60 Double Unders, 30 AbMat Sit-ups

15 Hand Release Push-ups

40 Double Unders, 20 AbMat Sit-ups

10 Hand Release Push-ups

20 Double Unders, 10 AbMat Sit-ups

5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:

10/7 Calorie Assault Bike or Row

RX+

100 Double Unders, 50 AbMat Sit-ups

25 Hand Release Push-ups

80 Double Unders, 40 AbMat Sit-ups

20 Hand Release Push-ups

60 Double Unders, 30 AbMat Sit-ups

15 Hand Release Push-ups

40 Double Unders, 20 AbMat Sit-ups

10 Hand Release Push-ups

20 Double Unders, 10 AbMat Sit-ups

5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:

12/9 Calorie Assault Bike or Row
*Bike calories every 3 minutes will interrupt your progress on the 3 other movements in todays high-rep workout

*Every 3 minutes [starting at 0:00] you’ll complete 10/7 or R+12/9 Assault Bike or Row calories

*With whatever time remains in the 3-minute window, you’ll complete as many reps as you can on the “scored portion” of the workout

*This should work out to roughly 1 minute of biking or Rowing and 2 minutes spent on the double unders, sit-ups, and/or hand release push-ups

*After getting off the bike or Rower, you’ll pick up wherever you left off in the workout

At Home METCON

Metcon (Time)

For Time [30 Minute Cap]:

80 Double Unders, 40 Sit-ups

20 Hand Release Push-ups

60 Double Unders, 30 Sit-ups

15 Hand Release Push-ups

40 Double Unders, 20 Sit-ups

10 Hand Release Push-ups

20 Double Unders, 10 Sit-ups

5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:

150 Meter Run

RX+

100 Double Unders, 50 Sit-ups

25 Hand Release Push-ups

80 Double Unders, 40 Sit-ups

20 Hand Release Push-ups

60 Double Unders, 30 Sit-ups

15 Hand Release Push-ups

40 Double Unders, 20 Sit-ups

10 Hand Release Push-ups

20 Double Unders, 10 Sit-ups

5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:

200 Meter Run

Extra

Gymnastic Capacity

AMRAP 2: Handstand Walk or Get Upside Down

Rest 30 Seconds

AMRAP 2: Dead Stop Strict Handstand Push-ups (1 Second Pause in Bottom)

Rest 30 Seconds

AMRAP 2: Handstand Walk or Get Upside Down

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