MONAUG24

CrossFitAllen – CrossFit

Warm-Up

2 Rounds

100m Jog

10 PVC Pass Throughs

10 Overhead Squats with PVC Pipe

10 PVC Good Mornings

10 Over and Back Hops Over PVC Pipe

Mobility

Barbell Thoracic Opener: 1 Minute

Front Rack Stretch: 45 Seconds

Calf/Ankle Stretch: 30 Seconds Each Leg

Strength

Hang Power Snatch (Heavy Set of 3)

Athletes will have 12 Minutes to work up to a heavy set of 3 Hang Power Snatch

*These are meant to be cycled, no dropping in between reps

Conditioning

Metcon (Time)

“It’s Goin’ Down”

18-15-12-9

Hang Power Snatches (75/55)

Thrusters (75/55)

After Each Set: 20 Double Unders

(Sub 30 Singles)

or RX+

21-18-15-12-9:

Hang Power Snatches (75/55)

Thrusters (75/55)

After Each Set: 30 Double Unders
*The double unders take place after each set on the barbell

*The workout flows like this:

18 Hang Power Snatches

20 Double Unders

18 Thrusters

20 Double Unders

15 Hang Power Snatches

20 Double Unders

15 Thrusters

….

At Home METCON

Metcon (Time)

18-15-12-9:

Single Dumbbell Hang Power Snatch

Single Dumbbell Goblet Thrusters

After Each Round: 20 Double Unders

*Sub 30 Singles
The workout flows like this:

18 Hang DB Power Snatches

20 Double Unders

18 Single DB Thrusters

20 Double Unders

15 Hang Power Snatches

20 Double Unders

….

Extra

Row Conditioning

1000 Meter Row @ 2k Pace + 10 Seconds

250 Meter Row @ 2k Pace + 30 Seconds

750 Meter Row @ 2k Pace + 5 Seconds

250 Meter Row @ 2k Pace + 30 Seconds

500 Meter Row @ 2k Pace

250 Meter Row @ 2k Pace + 30 Seconds

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