FRIJUL10

CrossFitAllen – CrossFit

Warm-Up

30 Seconds

Easy Bike/Row

PVC Pass Throughs

Active Samson

Moderate Bike/Row

PVC Overhead Squats

Push-up to Down Dog

Faster Bike/Row

PVC Overhead Squats (More Narrow)

Straight Leg Sit-ups

Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

Couch Stretch: 45 Seconds Each Side

Seal Stretch: 1 Minute

Wall Pec/Chest Stretch: 45 Seconds Each Side

Wrist Stretch: 30 Seconds

Strength

2 Power Snatch + 2 Overhead Squats

Athletes will have 12 Minutes to work to a heavy set of 2 Touch and Go Power Snatch plus 2 Overhead Squats

Conditioning

Metcon (Time)

“Stub Hub”

21-15-9:

Toes to Bar

Power Snatches (95/65)

Directly Into…

9-15-21:

Calorie Assault Bike

Overhead Squats (95/65)
*When fresh, you should be able to complete 21+ reps unbroken

*We’re ideally using one barbell weight for both lifts, based on the movement that is more challenging for you

*If you have 15+ toes to bar unbroken when fresh, let’s complete this station as written

*If you’re not quite there, consider reducing reps or doing knee or straight leg raises

At Home METCON

Metcon (Time)

40-30-20:

AbMat Sit-ups

Single Dumbbell Power Snatches (50/35)

Directly Into…

20-30-40:

Jumping Lunges

Dumbbell Goblet Squats (50/35)

Extra

Front Squat [10-8-6-4-2]

On the 3:00 x 5 Sets:

Set 1: 10 Reps @ 66% 1RM

Set 2: 8 Reps @ 71% 1RM

Set 3: 6 Reps @ 76% 1RM

Set 4: 4 Reps @ 83% 1RM

Set 5: 2 Reps @ 91% 1RM

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