TUEJUL14

CrossFitAllen – CrossFit

Warm-Up

30 Seconds

Easy Row/Bike

PVC Pass Throughs

Active Samson

Moderate Row/Bike

PVC Overhead Dowel Stretch

Slow Air Squats

Faster Row/Bike

PVC Overhead Squats

Inchworm to Push-up

Mobility

Barbell Ankle Stretch: 1 Minute

Table Top Stretch: 1 Minute

Movement Prep

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Power Snatch Progressions

Strength

1 Snatch + 5 Overhead Squats (1 Snatch + 5 Overhead Squats)

Athletes will have 15 minutes to work up to a heavy complex of:

1 Snatch (any style) + 5 Overhead Squats

Conditioning

Metcon (Time)

“Jackie Legs”

For Time:

1,000 Meter Row or 50/35 Cal Bike

30 Pullups|R+C2B pull-ups

50 Overhead Squats (45/35|R+75/55)

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

5 Rounds of “Cindy”

35 Double Dumbbell Front Squats (50’s/35’s)

Max Rounds of “Cindy”

1 Round of “Cindy:”

5 Pull-ups or Odd Object Rows

10 Push-ups

15 Air Squats

Extra

Midline

3 Giant Sets:

100′ Single Dumbbell Overhead Carry (Left)

:15 Second L-Sit Hold

100′ Single Dumbbell Overhead Carry (Right)

:15 Second L-Sit Hold

Rest as Needed Between Sets

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