MONJUL20

CrossFitAllen – CrossFit

Warm-Up

30 Seconds Each

Easy Bike/Row

Easy Single Unders

PVC Pass Throughs

Moderate Bike/Row

Quick Single Unders

PVC Straight Leg Swings (15 Seconds Each)

Faster Bike/Row

High Single Unders

PVC Overhead Squats

Mobility

Ankle/Calf Stretch 1 Minute

Warrior Squats: 1 Minute

PVC Sotts Press: 1 Minute

Movement Prep

Snatch 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

Strength

3 position power snatch

Position 1=High Hang

Position 2=Above the knee

Position 3=From the ground
1.High Hang (Pockets):

The bar rests around the pockets with the shoulders slightly forward of the bar

This is the final checkpoint we want to hit before “jumping” the weight overhead

Be fast up and down from this position

2.Hang (Above the Knee):

We’ll define the hang position as just above the knee

The shoulders are way in front of the bar in this position

The focus here is to make sure the bar stays close to the body by sweeping it in with the lats

3.Floor: The final position is with the bar resting on the floor over the middle of the foot

Conditioning

Metcon (AMRAP – Reps)

“Unicycle”

AMRAP 10:

50/35|R+60/45 Calorie Assault Bike

80|R+100 Double Unders

Time Remaining:

Max Power Snatches (95/65|R

+135/85)
*This 10-minute workout starts with a buy-in of bike calories and double unders

*After finishing those 2 stations, you’ll complete as many power snatches as you can in the time remaining

*Your score today is total completed power snatches

*You can expect to have about 3-4 minutes to accumulate power snatches

At Home METCON

Metcon (AMRAP – Reps)

AMRAP 10:

800 Meter Run

80|R+100 Double Unders

Time Remaining:

Max Dumbbell Power Snatches (50/35)

Extra

Midline

3 Giant Sets:

:30 Seconds Kettlebell Star Plank (Left)

:30 Seconds Kettlebell Star Plank (Right)

Max Hanging L-Sit (From Pull-up Bar)

Rest 2 Minutes Between Sets

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