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
