FRIAUG28

CrossFitAllen – CrossFit

Warm-Up

Bike Warmup

2 Minute Easy Bike/Row

30 Seconds Each

With Single Light Dumbbell:

Air Squats

Dumbbell Goblet Squats

Down Dog

Dumbbell Single Arm Russian Swings (15 Seconds Each Side)

Inchworm to Push-up

Dumbbell Single Arm Strict Press (15 Seconds Each Side)

Mobility

Dumbbell Ankle Stretch: 30 Seconds Each Side

Goblet Squat Hold: 45 Seconds

Table Top Stretch: 45 Seconds

Strength

Front Squat (8-6-4-2 )

Working From the rack, every 2 minutes, complete a set (based off 1 rep Max Front Squat)

8 @ 70 %

6 @ 75 %

4 @ 80%

2 @ 85 %

Movement Prep

With Lighter Dumbbells:

3 Pausing Front Squats (3 Second in Bottom)

3 Pausing Push Press (3 Seconds in Dip)

6 Hang Power Cleans (3 Outside Legs + 3 Inside Legs)

3 Hang Squat Clean Thrusters

With Workout Dumbbells:

2 Hang Squat Clean Thrusters

Conditioning

Metcon (Time)

“21 Savage”

50/35 Calorie Assault Bike or 60/45 Calorie Row

21 Double Dumbell Front Squats

21 Double Dumbell Push Press

21 Double Dumbell Hang Clusters

Dumbell Weight (35s/25’s)

========

Rx+

========

For Time:

75/50 Calorie Assault Bike

21 Double Dumbbell Front Squats

21 Double Dumbbell Push Presses

21 Double Dumbbell Hang Clusters

Dumbbell Weight (50s/35s)

At Home METCON

Metcon (Time)

For Time:

35 Burpees

21 Double Dumbbell Front Squats

21 Double Dumbbell Push Presses

21 Double Dumbbell Hang Clusters

Extra

Back Rack Reverse Lunges

On the 2:00 x 5 Sets:

Set 1: 14 Reverse Lunges (7/Side)

Set 2: 12 Reverse Lunges (6/Side)

Set 3: 10 Reverse Lunges (5/Side)

Set 4: 8 Reverse Lunges (4/Side)

Set 5: 6 Reverse Lunges (3/Side)

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