TUEJUL28

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

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