SATAUG22

CrossFitAllen – CrossFit

Warm-Up

Warmup Jog

200 Meters Easy

Plate Warmup

30 Seconds Each

Plate Hops

Plate Counterbalance Squats

Plate Hops

Plate Lateral Squats

Plate Hops

Plate Ground to Overhead

Mobility

Wrist Stretch: 30 Seconds Each Direction

Table Top Stretch: 1 Minute

Barbell Front Squat Hold: 30 Seconds

Movement Prep

Clean Prep

4 Deadlifts

4 High Pulls

4 Power Cleans

Front Squat Prep

4 Pausing Front Squats (3 Seconds in Bottom)

4 Front Squats

Push Jerk Prep

4 Pausing Dips (3 Seconds)

4 Push Press

4 Push Jerks

3 Power Cleans + 3 Front Squats + 3 Push Jerks

Then build to Workout Weight

Conditioning

Metcon (Time)

“1-800-Macho-Man”

With a Partner

3 Rounds:

600 Meter Run

8 Rounds of “Macho Man” (135/95)

or RX+

With a Partner

3 Rounds:

800 Meter Run

10 Rounds of “Macho Man” (135/95)

30 Minute Cap

1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks
*Both partners run together, then alternate full rounds of Macho Man

*Example: Both A and B Run together, then A does 3 Power Cleans + 3 Front Squats + 3 Push Jerks, then B does 3 Power Cleans + 3 Front Squats + 3 Push Jerks…this continues until all rounds are complete, then athletes go together on the next run

*Unfinished Reps = 1 second

*100 meters = 1 Rep

Alternate WOD

Metcon (Time)

With a Partner:

800 Meter Run Together

14-10-6

Ring Muscle Ups

Power Snatch (135/95)

800 Meter Run Together

14-10-6

Ring Muscle Ups

Power Snatch (135/95)

800 Meter Run Together
Run together, then split reps evenly

At Home METCON

Metcon (Time)

HOME GYM

3 Rounds:

600 Meter Run

5 Rounds of Dumbbell “Macho Man”

1 Round of Macho Man:

3 Double Dumbell Power Cleans

3 Double Dumbell Front Squats

3 Double Dumbell Push Jerks

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s