WEDAUG19

CrossFitAllen – CrossFit

Warm-Up

30 Seconds Each

Easy Row/Bike

Active Samson

Russian Baby Makers

Moderate Row/Bike

Medicine Ball Deadlifts

Squats to Medicine Ball

Faster Row/Bike

Medicine Ball Press

Squats with Medicine Ball

Mobility

Barbell or Wallball Ankle Stretch: 1 Minute

Barbell Assisted Straddle Stretch: 1 Minute

Movement Prep

With Wallball:

Establish Set-up Position

5 Front Squats

5 Push Presses to Target

5 Thrusters

5 Wallballs

With Barbell:

Establishing Set-up Position Hold

Slow Deadlifts

5 Deadlifts (With Lighter Weight)

Spending 4-5 Minutes working up to working weight on Deadlifts

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Shoot Your Shot”

AMRAP 18:

45 Wallballs (20/14)

30/24 Calorie Row or 20/14 Calorie Bike

15 Deadlifts (225/155|R+275/185)
*Over the 18 minutes of work, you can expect to complete around 2+ to 3+ rounds

*The barbell should be a load that you could cycle for 12+ reps unbroken when fresh

*Within the workout, you should be able to move the barbell for sets of 3 at minimum

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

50′ Single Dumbbell Overhead Walking Lunge

15 Single Dumbbell Goblet Thrusters

50′ Single Dumbbell Overhead Walking Lunge

15 Double Dumbbell Deadlifts

Extra

Handstand Walk Conditioning

For Time:

100 Double Unders, 50′ Handstand Walk

80 Double Unders, 50′ Handstand Walk

60 Double Unders, 50′ Handstand Walk

40 Double Unders, 50′ Handstand Walk

20 Double Unders, 50′ Handstand Walk

Sub :30 Handstand Hold for HS Walk

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