MONAUG10

CrossFitAllen – CrossFit

Warm-Up

30 Seconds Each

Active Samson

Up Dog

Active Spidermans

Lateral Squats

Mountain Climbers

Russian Baby Makers

Push-up to Down Dog

Slow Air Squats

Frog Hops

Air Squats

Mobility

Front Rack Stretch: 1 Minute

Plate Counterbalance Squat Bottom Hold: 1 Minute

Movement Prep

5 Clean High Pulls

5 Tall Cleans

5 Pausing Push Press (3 Seconds in Dip)

5 Squat Clean Thrusters

Strength

Front Squat (2-4-6-8)

2 @ 80%

4 @ 75%

6 @ 70%

8 @ 65%

Athletes will have 2:00 to change their weights, complete their set, and exit the rig area, then the next group of athletes will enter the rig area. They will then have 2 minutes to load their weights, complete set, and exit area. (Only 2 athletes in each rig at a time)

*Percentages based on 1 Rep Max Front Squat

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Granola Bar”

AMRAP 12:

7 Clusters (115/75|R+135/95)

14 Lateral Burpees Over Barbell
*For the Cluster, choose a weight that allows you to clear this station in right around 1 minute

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

7 Double Dumbbell Clusters (50’s/35)

14 Lateral Burpees Over Dumbbells

Extra

Body Armor

3 Giant Sets:

9 Double Dumbbell Single Legged Deadlifts (Left)

9 Double Dumbbell Single Legged Deadlifts (Right)

15 Double Dumbbell Stiff-Legged Sumo Deadlifts

21 Weighted Glute Bridges

Rest 2 Minutes Between Sets

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