MONAUG17

CrossFitAllen – CrossFit

Warm-Up

2 Rounds

30 Seconds Each

Lateral Squats

PVC Pass Throughs

Inchworms to Push-up

PVC Overhead Squats

Active Spidermans

Mobility

Ankle/Calf Stretch: 30 Seconds each leg

Warrior Squats: 40 Seconds

Wall Squat with PVC : 40 Seconds

PVC Sotts Press: 40 Seconds

Strength

We will all work at the same time, and will be required to wear masks during this portion. We will all have our own squat station and equipment.

Front Squat (2-4-6-8)

2 @ 83%

4 @ 78%

6 @ 73%

8 @ 68%

Athletes will have 4-5 minutes to build up to their 83%, then we will start the sets together, completing a set every 2 minutes

Movement Prep

PVC Snatch Lift Offs

PVC Power Snatch Into Overhead Squats

Barbell Snatch Lift Offs

Power Snatch Into Overhead Squats

Tempo Pausing Overhead Squats

PVC Squat Snatches

Barbell Squat Snatches

4-5 Minutes to work up to Working Weight on Barbell

Conditioning

Metcon (Time)

“Over and Out”

For Time:

20 Power Snatches (75/55|R+95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (75/55|R+95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (75/55|R+95/65)
*10 Minute Cap

*Any unfinished reps = 1 second…add unfinished reps to 10:00 to find your score

*This should be a weight that you can cycle for 12+ unbroken squat snatches when fresh

At Home METCON

Metcon (Time)

20-18-16-14-12-10:

Alternating Dumbbell Power Snatches (

After Each Round:

10 Lateral Burpees Over Dumbbell

Extra

Body Armor

3 Giant Sets:

9 Tempo Single Arm Bent Over Row (Left)

21 Banded Good Mornings

9 Tempo Single Arm Bent Over Row (Right)

21 Banded Pull-Aparts

Tempo: 3 Seconds Down + Fast Up