WEDJUL29

CrossFitAllen – CrossFit

Warm-Up

30 Seconds

Glute Bridges

Front Plank

Single Leg Glute Bridges (Right)

Alternating Bird Dogs

Single Leg Glute Bridges (Left)

Front Plank to Push-up Plank

Scap Pull-ups

Ring Rows or Strict Pull-ups

Mobility

Ankle Stretch: 1 Minute

Barbell Squat Hold: 1 Minute

Movement Prep

Movement Prep

3 Hang High Pulls (Working Vertical Forearms)

3 Hang Power Cleans

3 Pausing Front Squats (3 Seconds in Bottom)

3 High Pulls (From Mid-Shin)

3 Squat Cleans (From Mid-Shin)

4-5 Minutes to work up to 3rd weight of workout

Conditioning

Metcon (3 Rounds for reps)

“Rest Stop”

AMRAP 5:

400|R+600 Meter Run

1 Round of “Cindy”

Max Squat Cleans (95/65|R+135/95)

Rest 5 Minutes

AMRAP 5:

300|R+400 Meter Run

2 Rounds of “Cindy”

Max Squat Cleans (135\85|R+155/105)

Rest 5 Minutes

AMRAP 5:

100|R+200 Meter Run

3 Rounds of “Cindy”

Max Squat Cleans (155/105|R+185/115)
*After completing the listed running distance and rounds of “Cindy”, you’ll complete max squat cleans in the time remaining

*With rest built in, the goal is to move quickly and rest as little as possible during the work window

*Adjust the volume or movements as needed to give yourself at least 1 minute on the barbell each round

*Your score for each round will be total squat cleans completed

At Home METCON

Metcon (3 Rounds for reps)

AMRAP 5:

400|R+600 Meter Run

1 Round of “Cindy”

Max Single Dumbbell Alternating Hang Squat Cleans (50/35)

Rest 5 Minutes

AMRAP 5:

300|R+400 Meter Run

2 Rounds of “Cindy”

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

Rest 5 Minutes

AMRAP 5:

100|R+200 Meter Run

3 Rounds of “Cindy”

Max Double Dumbbell Squat Cleans (50’s/35)
*Only score the squat cleans from each round

Extra

Odd Object Conditioning

1 Mile Sled Drag or Odd Object Ruck

Walking Pace with Light Load