WEDAUG12

CrossFitAllen – CrossFit

Warm-Up

30 Seconds Each

Active Samson + Air Squat (For Jake)

PVC Pass Throughs

PVC Straight Leg Swings

Active Spiderman + Hamstring Stretch

PVC Overhead Squats

PVC Hollow Hold

Inchworm to Push-up

PVC Sotts Press

PVC Arch Hold

Mobility

Barbell Thoracic Opener: 1 Minute

Dumbell Ankle Stretch: 30 Seconds Per Side

Dumbbell Warrior Squats: 1 Minute

Wrist Stretch: 45 Seconds

Movement Prep

Barbell Warmup, then…

3 High Hang Power Snatches

3 Hang Power Snatches

6 Power Snatches

3 Tempo Pausing Overhead Squats (3 Seconds Down + 3 Seconds Pause)

3 Overhead Squats

8 Scap Pull-ups

3 Strict Toes to Bar

6 Kip Swings

3 Knees to Chest

3 Toes to Bar

Each Arm With Lighter Dumbbell:

4 Hang Power Cleans

4 Push Press

4 Hang Clean + Push Jerks (2 Each Side)

Strength

Power Snatch + OHS (Athletes will have 10 Minutes to work to a heavy )

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Kicking & Screaming”

AMRAP 20:

10 Power Snatches (95/65|R+115/85)

20 Overhead Squats (95/65|R+115/85)

30 Toes to Bar

40 Single Arm Dumbbell Hang Clean and Jerks (35/25|R+50/35)
*Over the 20 minutes, you can expect to complete 2-3 rounds (~6:30-10 Minute Rounds)

*Let’s use the same weight for both barbell movements today

*Choose your barbell movement based off the movement that is more challenging for you

*This should be a load that allows you to complete both stations unbroken when fresh

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

10 Double Dumbbell Power Snatches

20 Single Arm Dumbbell Overhead Squats

30 Toes to Bar or V-Ups

40 Single Arm Dumbbell Hang Clean and Jerks

Extra

Midline

3 Rounds Not For Time:

4 Minute Bike/Row/Run

25 Weighted AbMat Sit-ups

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