WEDJUL22

CrossFitAllen – CrossFit

Warm-Up

20 Seconds Each

Jog Around Boxes

Active Spidermans

Slow Air Squats

Side Shuffle Around Boxes (15 Seconds Each Direction)

Mountain Climbers

Lateral Squats

Butt Kickers Around Boxes

Frog Hops

Box Step-ups (Low Box)

High Knees Around Boxes

Push-up to Down Dog

Lateral Box Step-overs (Lower Box)

High Skip Around Boxes

Slow Burpees

Box Step-ups (Workout Box)

Mobility

Pigeon Pose on Box: 45 Seconds Each Side

Ankle Rocks on Box: 30 Seconds Each Side

Box Shoulder Stretch: 45 Seconds

Movement Prep

Barbell Warmup, then…

5 Pausing Air Squats (3 Seconds in Bottom)

5 Pausing Front Squats (3 Seconds in Bottom)

5 Front Squats

Conditioning

Metcon (3 Rounds for reps)

“Poker Face”

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

12 Front Squats (115/85|R+135/95)

6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

9 Front Squats (135/95|R+155/115)

6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

6 Front Squats (155/105|R+185/135)

6 Burpee Box Jump Overs (24″/20″)
*These should all be weights and rep schemes that you are comfortable completing unbroken today

*Each interval begins with a “buy-in” 400 meter run

This run only happens once to start each interval

*In the remaining time, you’ll complete as many rounds and reps as you can of front squats and burpee box jump overs

At Home METCON

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

12 Single Dumbbell Front Squats (50/35)

6 Dumbbell Facing Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

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

6 Dumbbell Facing Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

6 Double Dumbbell Hang Squat Cleans (50’s/35’s)

6 Dumbbell Facing Burpees

Extra

Recovery Bike/Run

4:00 Light Pace

3:00 Moderate Pace

2:00 Hard Pace

3:00 Moderate Pace

4:00 Light Pace

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s