TUEAUG18

CrossFitAllen – CrossFit

Warm-Up

30 Seconds Each

Mountain Climbers

Hollow Hold

Glute Bridges

Arch Hold

Single Leg Glute Bridges (30 Seconds Each)

Push-up to Down Dog

Glute Bridge Walkouts

Mobility

Couch Stretch: 45 Seconds Each Side

Front Rack Stretch: 45 Seconds

Wrist Stretch: 30 Seconds

Movement Prep

8 Scap Pull-ups

6 Kip Swings

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

30 Seconds of Hip Hinges (Top of Knee to Hips)

5 High Hang Power Cleans (From Pockets)

5 Hang Power Cleans (From Top of Knees)

Take 5-6 Minutes to build to First 2-3 Estimated Weights

Conditioning

Metcon (6 Rounds for weight)

“Four Eyes”

On the 4:00 x 6 Rounds:

200 Meter Run

10 Toes to Bar

5-5-4-4-3-3 Hang Power Cleans

Build In Weight On Hang Power Clean
*With each round, we’ll build in weight on the hang power clean

-Rounds 1-2: 5 Hang Power Cleans

-Rounds 3-4: 4 Hang Power Cleans

-Rounds 5-6: 3 Hang Power Cleans

*Your score for each round is the weight lifted for the hang power cleans

*There is no time score, but the 4-minute windows are there to incentivize a fast pace while building in some rest

*These rounds should take 2:30 or less to complete, giving you at least 1:30 to recover and change out weights

At Home METCON

Metcon (6 Rounds for time)

On the 4:00 x 6 Rounds:

400 Meter Run

10 Toes to Bar or 15 V Ups

10 Double Dumbbell Hang Power Cleans

Extra

Gymnastic Capacity

30 Strict Pull-ups

30 Strict Handstand Push-ups

Rest 2 Minutes

20 Strict Pull-ups

20 Strict Handstand Push-ups

Rest 1 Minute

10 Strict Pull-ups

10 Strict Handstand Push-ups

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