SATAUG15

CrossFitAllen – CrossFit

Warm-Up

Warmup Run

400 Meter Easy Jog

30 Seconds

Down Dog

Single Arm Dumbbell Rows (30 Seconds Each)

Inchworm to Push-ups

Single Arm Dumbbell Deadlifts (30 Seconds Each)

Hollow Rocks

Single Arm Dumbbell Strict Presses (30 Seconds Each)

Supermans

Performed With Lighter Dumbbell

Mobility

Ankle/Calf Stretch: 40 seconds each leg

Seated Straddle Stretch :40 Seconds each leg

Childs Pose: 40 seconds

Dead Hang on Pullup Bar: 30 Seconds

Movement Prep

8 Scap Pull-ups

6 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Each Arm With Lighter Dumbbell:

4 Jump Shrugs (Straight Arms)

4 High Pulls

4 Push Press

8 Alternating Dumbbell Snatches (4 Each Side)

Conditioning

Metcon (Time)

With A Partner…

“Space Needle”

For Time:

400 Meter Run

60 Pullups

400 Meter Run

100 Alternating Dumbbell Power Snatches (50/35)

400 Meter Run

60 Pullups

400 Meter Run

30 Minute Time Cap

or RX+

For Time:

600 Meter Run

60 Chest to Bar Pull-ups

600 Meter Run

100 Alternating Dumbbell Power Snatches (60/45)

600 Meter Run

60 Chest to Bar Pull-ups

600 Meter Run

30 Minute Time Cap
*Runs will be completed TOGETHER…

*Reps split evenly between partners

*Any unfinished reps = 1 second

*100 Meters = 1 Rep

At Home METCON

Metcon (Time)

For Time:

400 Meter Run

30 Chest to Bar Pull-ups or Bent Over DB Rows

400 Meter Run

30 Double Dumbbell Power Clean and Jerks (50’s/35’s)

400 Meter Run

30 Chest to Bar Pull-ups or DB Bent Over Rows

400 Meter Run

Extra

Body Armor

3 Supersets:

Max Reps Barbell Bench (165/115)

100 Meter Double Kettlebell Front Rack Carry (53’s/35’s)

Rest 2 Minutes Between Sets

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