THUAUG27

CrossFitAllen – CrossFit

Warm-Up

6 Minutes For Quality

15 Pausing Glute Bridges (2 Seconds at Top)

12 Barbell Bent Over Rows

9 Barbell Romanian Deadlifts

6 Barbell Rollouts

Use Light Weight for Barbell Movements

Mobility

Pigeon Pose + Lat Reach: 1 Minute Each Side

Barbell Assisted Straddle Stretch: 1 Minute

Movement Prep

With Lighter Dumbells:

:20 DB Front Plank

5 DB Push Ups

4 DB Rows from Front Plank (2 Each Side)

2 Renegade Rows

With Light Weight:

5 Reps of “Taking the Slack Out”

10 Deadlifts

5 Minutes to work up to a middle weight of the workout on Deadlifts

Conditioning

Metcon (5 Rounds for weight)

“Buttercup”

On the 3:00 x 5 Rounds:

10 Renegade Rows (35#/25#)

20 AbMat Sit-ups

5 Deadlifts

Renegade Row: https://www.youtube.com/watch?v=wNuGQC_s65o&feature=youtu.be
*Your score for each round is the weight lifted on the deadlifts

*The goal is to build to a heavy set of 5 over the 5 rounds

At Home METCON

Metcon (3 Rounds for time)

On the 3:00 x 5 Rounds:

10 Renegade Rows

20 Sit-ups

15 Double Dumbbell Deadlifts
*Record time for each round

Extra

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Hamstrings

Forearms

Lats

Lower Back

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