WEDAUG5

CrossFitAllen – CrossFit

Warm-Up

30 Seconds Each

Active Samson

Active Spidermans

Alternating Bird Dogs

Down Dog

Good Mornings

Romanian Deadlfits

Lateral Squats

Elbow Rotations

Back Squats

Push-up to Down Dog

Strict Press and Reach

Front Squats

Mobility

Front Rack Stretch: 40 Seconds

Barbell Ankle Stretch: 40 Seconds

Warrior Squats: 40 Seconds

Strength

2 Power Clean + 2 Front Squat + 2 Push Jerk Complex

*We’ll have 13 minutes to build to a heavy 6-rep complex

*Each set is designed to be completed unbroken

Conditioning

Metcon (Time)

“Snickers”

21-15-9|R+30-20-10:

Power Cleans

Front Squats

Push Jerks

Barbell: 95/65
*Over the 3 rounds of “Snickers”, we’ll complete 135|R+180 total reps on the barbell

*For this reason, choosing the correct weight is important

*The most challenging movements will likely be the front squats or push jerks

*Pick a load for this workout that allows you to complete 25+ reps of these unbroken when fresh

At Home METCON

Metcon (Time)

HOME GYM

21-15-9:

Double Dumbbell Power Cleans

Double Dumbbell Front Squats

Double Dumbbell Push Jerks

Extra

Capacity Builder

On the 4:00 x 4 Rounds:

9 Devil’s Press (50’s/35’s)

24/18 Calorie Row or 300 Meter Run

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