TUEJUL21

CrossFitAllen – CrossFit

Warm-Up

30 Seconds Each

Easy Row/Bike

Active Samson

Straight Leg Sit-ups

Moderate Row/Bike

Inchworm to Push-ups

Hollow Hold

Faster Row/Bike

Front Plank to Push-up Plank

Arch Hold

Mobility

Barbell Thoracic Opener: 90 Seconds

Up Dog: 30 Seconds

Movement Prep

Barbell Warmup, then…

Deadlift Prep

15 Second Finish Position Hold

30 Seconds Slow Deadlifts (Pause 2 Seconds at Finish)

Push Press Prep

15 Second Dip Position Hold

30 Second Dip & Stands (No Press)

5 Push Press

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

3 Knees to Chest

5 Toes to Bar

Conditioning

Metcon (Time)

“7 Wonders”

3 Rounds:

7 Deadlifts (95/65|R+115/85)

7 Toes to Bar

7 Push Presses (95/65|R+115/85)

700/500 Meter Row or 40/30 Cal Bike

3 Rounds:

7 Deadlifts (95/65|R+115/85)

7 Toes to Bar

7 Push Presses (95/65|R+115/85)

700/500 Meter Row or 40/30 Cal Bike

3 Rounds:

7 Deadlifts (95/65|R+115/85)

7 Toes to Bar

7 Push Presses (95/65|R+115/85)
*The barbell movements today are designed to be completed ideally unbroken

*Use one weight for both lifts based off the more challenging movement – the push press

*This should be a light-moderate load that you can complete for 21+ reps unbroken when fresh

At Home METCON

Metcon (Time)

3 Rounds:

7 Double Dumbbell Deadlifts (50’s/35’s)

7 V Ups

7 Double Dumbbell Push Presses (50’s/35’s)

150′ Walking Lunge

3 Rounds:

7 Double Dumbbell Deadlifts (50’s/35’s)

7 V Ups

7 Double Dumbbell Push Presses (50’s/35’s)

150′ Walking Lunge

3 Rounds:

7 Double Dumbbell Deadlifts (50’s/35’s)

7 V Ups

7 Double Dumbbell Push Presses (50’s/35’s)

Extra

“Strict JT”

21-15-9:

Strict Handstand Push-ups

Strict Ring Dips

Push-ups

or JT

21-15-9

HSPU

Ring Dips

Push Ups

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