FRIJUL24

CrossFitAllen – CrossFit

Warm-Up

30 Seconds Each

Plate Hops

Glute Bridges

Down Dog

Plate Romanian Deadlifts

Glute Bridges (Feet on Plate)

Shoulder Taps

Plate Ground to Overhead

Glute Bridge Walkouts

Push-up to Down Dog

Mobility

Front Rack Stretch: 40 Seconds

Barbell Straddle Stretch: 40 Seconds

Wrist Stretch: 40 Seconds

Strength

3 Deadlifts + 3 Hang Power Cleans + 3 Push Jerks

*We’ll have 15 minutes to build in weight for this barbell complex

*The goal here is to move a weight that is heavier than the workout weight with good technique

*Since we are working on barbell cycling, these 9 reps are designed to be completed without dropping the bar

Conditioning

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

At Home METCON

Metcon (Time)

5 Rounds:

12 Double Dumbbell Deadlifts

9 Double Dumbbell Hang Power Cleans

6 Double Dumbbell Push Jerks

Dumbbells: 50’s/35’s

Extra

Midline

3 Giant Sets:

15 GHD Sit-ups

:20 Second GHD Hold

25 Hip Extensions

:30 Second Hip Extension Hold

Rest 2 Minutes Between Sets

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