THUJUL16

CrossFitAllen – CrossFit

Warm-Up

30 Seconds

Easy Single Unders

Slow Air Squats

Medicine Ball Strict Press (From Seated “L” Position)

Quick Single Unders

Down Dog

Squats to Medicine Ball

High Single Unders

Inchworm to Push-up

Medicine Ball Thrusters

Mobility

Child’s Pose on Ball: 1 Minute

Medicine Ball Thoracic Opener: 1 Minute

Strength

Shoulder Press (Build to a Heavy Set of 3 from the Ground)

Athletes will have 12 minutes to build to a heavy set of 3 Strict press, with the barbell starting from the ground

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Funny Business”

AMRAP 15:

30 Strict Presses (75/55)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders

Sub 45 Singles for DUs
*”Funny Business” is a fairly high interference shoulder workout that will require a thoughtful break-up plan

*The intended scoring range for this piece is 2+ to 4 rounds

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Single Arm Dumbbell Strict Presses (50/35)

30 Double Unders

30 Single Arm Dumbbell Bent Over Rows (50/35)

30 Double Unders

15 Each Side on Dumbbell Movements

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Hamstrings

Quads

Glutes

Upper Back

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