CrossFitAllen – CrossFit
Warm-Up
30 Seconds
Active Samson
Down Dog
PVC Pass Throughs
Box Step-ups (Lower Box)
Push-up to Down Dog
PVC Pass Throughs
Box Step-ups (Higher Box)
Inchworms to Push-up
PVC Pass Throughs
Mobility
Child’s Pose on Box: 40 Seconds
Front Rack Stretch on Box: 40 Seconds
Wrist Stretch on Box: 40 Seconds
Strength
2 Push Press + 3 Push Jerks Complex
-Athletes will have about 12 minutes to build to a heavy set of 5 in this barbell complex from the ground
-Over the 12 minutes of work, athletes can look to get in about 6-8 total sets
-This works out to a set every every 1:30-2:00
Conditioning
Metcon (Time)
“Overreaction”
15-12-9:
Push Press (95/65|R+115/85)
Dumbbell Box Step Overs (35/25|R+50/35) (24″/20″)
Directly Into…
15-12-9:
Push Jerks (95/65|R+115/85)
Box Jump Overs (24″/20″)
*if not enough DBs, use KBs
At Home METCON
Metcon (Time)
For Time:
15 Double Dumbbell Push Press (50’s/35’s)
150′ Walking Lunge (Unloaded)
12 Double Dumbbell Push Press (50’s/35’s)
100′ Walking Lunge (Unloaded)
9 Double Dumbbell Push Press (50’s/35’s)
50′ Walking Lunge (Unloaded)
Directly Into…
15 Double Dumbbell Push Jerks (50’s/35’s)
15 Over-and-Back Dumbbell Hops
12 Double Dumbbell Push Jerks (50’s/35’s)
12 Over-and-Back Dumbbell Hops
9 Double Dumbbell Push Jerks (50’s/35’s)
9 Over-and-Back Dumbbell Hops
Extra
Body Armor
4 Rounds:
:30 Seconds Max Banded Good Mornings
:15 Seconds Rest
:30 Seconds Max Banded Pull-Aparts
:15 Seconds Rest
:30 Seconds Max Hollow Rocks
:15 Seconds Rest