SATAUG29

CrossFitAllen – CrossFit

Warm-Up

300 Meter Jog, then…

PVC Warmup

30 Seconds Each

Lateral Hops Over PVC Pipe

PVC Straight Leg Swings (15 Seconds Each)

PVC Overhead Dowell

PVC Pass Throughs

PVC Sotts Press

PVC Overhead Squats

PVC Hollow Hold

PVC Arch Hold

Mobility

Samson Stretch :45 Seconds Each Side

Active Spiderman :45 Seconds

Dead Hang on Pullup Bar: 30 Seconds

Movement Prep

8 Scap Pull-ups

6 Kip Swings

2 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

Snatch Biased Barbell Warmup, then…

With PVC Pipe:

30 Seconds PVC Overhead Half Squats

30 Seconds PVC Power Snatch Balances

30 Seconds PVC Hang Power Snatches

With Empty Barbell:

5 BarbellOverhead Half Squats

5 Power Snatch Balances

5 Hang Power Snatches

5 Power Snatches

Build to Lighter Weight

Conditioning

Metcon (Time)

“Oil Change”

With a Partner

For Time:

800 Meter Run

40|R+50 Toes to Bar

30 Power Snatches (95/65|R+115/85)

800 Meter Run

40|R+50 Toes to Bar

30 Power Snatches (115/85|R+135/95)
*Run together, then split T2B and Snatches evenly

*The weight increases on the 2nd round

At Home METCON

Metcon (Time)

For Time:

1 Mile Run

40 Toes to Bar or V Ups

30 Double Dumbbell Power Snatches

Extra

Body Armor

4 Giant Sets:

30 Seconds Max Strict Pull-ups

30 Seconds Max Dumbbell Bench Press

30 Seconds Max Strict Pull-ups

Rest 1:30 Between Sets

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