CrossFitAllen – CrossFit
Warm-Up
30 Seconds Each
Lateral Hops Over Barbell
Active Spidermans
Lateral Squats
Push-up to Down Dog
Glute Bridges
Mountain Climbers
Glute Bridge Walkouts
Frog Hops
Slow Air Squats
Slow Burpees
Barbell Warmup
Mobility
Wrist Stretch: 45 Seconds
Front Rack Stretch: 45 Seconds
Barbell Ankle Stretch: 45 Seconds
Strength
Hang Clean (15 Minutes to work to a heavy Hang Squat Clean)
*Deadlift the bar up to full extension to establish the hang position first
*At the lighter weights, we can work on cycling multiple reps at a time to warm-up
Conditioning
Metcon (Time)
“Dirt Nap”
3 Rounds:
15 Hang Squat Cleans (95/65|R+115/85)
15 Lateral Barbell Burpees
*In this couplet, we have a short-range SPRINT effort
*Choose a weight that you are confident in completing with 1 just break during the workout
At Home METCON
Metcon (Time)
3 Rounds:
15 Double Dumbbell Hang Squat Cleans (50’s/35’s)
15 Lateral Dumbbell Burpees
Extra
Midline
3 Giant Sets:
20 Weighted AbMat Sit-Ups
25 AbMat Sit-ups (Unweighted)
30 Second Hollow Hold
Rest 2 Minutes Between Sets
