FRIAUG14

CrossFitAllen – CrossFit

Warm-Up

30 Seconds Easy Row

30 Easy Single Unders

15 Glute Bridges

30 Seconds Moderate Row

30 Quick Single Unders/15 Double Unders

10 Glute Bridge Walkouts

30 Seconds Faster Row

30 Double Unders or Attempts

10 Russian Baby Makers

Mobility

Ankle/Calf Stretch: 45 Seconds Each Side

Active Spiderman: 45 Seconds

Samson: 45 Seconds Each Side

Wrist Stretch: 30 Seconds Each Side

Movement Prep

Barbell Warmup, then…

Clean Progression, then…

5 Pausing Front Squats

5 Front Squats

Spend 4-5 Minutes working up to final weight of front squats

Conditioning

Metcon (3 Rounds for reps)

“Buy, Buy, Buy”

AMRAP 5:

Buy-In: 40/30|R+50/35 Calorie Row

Into Max Rounds:

30 Double Unders

15 Front Squats (95/65)

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/25|R+40/30 Calorie Row

Into Max Rounds:

30 Double Unders

10 Front Squats (115/85|R+135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 20/16|R+30/25 Calorie Row

Into Max Rounds:

30 Double Unders

5 Front Squats (135/95|R+165/115)

Sub 45 Singles
*Your score for each AMRAP will be total reps of double unders and front squats

*Each AMRAP begins with buy-In calories on the rower

*Stagger athletes on opposite 5-minute windows

At Home METCON

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 35 Burpees

Into Max Rounds:

30 Double Unders

30 Air Squats

Rest 5 Minutes

AMRAP 5:

Buy-In: 25 Burpees

Into Max Rounds:

30 Double Unders

20 Single Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Burpees

Into Max Rounds:

30 Double Unders

10 Double Dumbbell Front Squats

Sub 45 Singles
*Your burpees do not count towards your reps, they are a buy in.

*Your score for each AMRAP will be total reps of Squats and Double Unders

Extra

Body Armor

Accumulate the Following Totals:

3 Minute Wall Sit

2 Minute Hollow Hold

1 Minute Dumbbell Static Hold (Left Overhead, Right Front Rack)

1 Minute Dumbbell Static Hold (Right Overhead, Left Front Rack)

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