MONAUG31

CrossFitAllen – CrossFit

Warm-Up

2 Rounds

1 Minute Row/Bike

30 Seconds PVC Pass Throughs

30 Seconds Wall Squats with PVC Pipe Overhead

Mobility

Twisted Wall Squat: 45 Seconds Each Side

https://www.youtube.com/watch?v=UwQq3bBwH6o&feature=youtu.be

Goblet Squat + Press: 1 Minute

https://www.youtube.com/watch?v=sv3brzfrJ-I&feature=youtu.be

Movement Prep

Barbell Warmup

3 Tempo PVC Pipe Overhead Squats (5 Down, 5 Hold, 5 Up)

3 PVC Overhead Squats

3 Tempo Empty Barbell Overhead Squats (5 Down, 5 Hold, 5 Up)

3 Barbell Overhead Squats

3 Snatch Grip High Pulls

3 High Hang Power Snatch

1 Power Snatch + 1 Tempo Overhead Squat (5 seconds down, 5 seconds hold, 5 seconds up)

Strength

Power Snatch + Tempo Overhead Squat EMOM 10

On the Minute x 10:

1 Power Snatch

1 Tempo Overhead Squat
*Go as light as needed to maintain the tempo for all 10 sets

*Work overhead squat control and positioning with a weight at or below what we’re using in the workout at a lower intensity

Conditioning

Metcon (Time)

“Empty Calories”

20-15-10-5

Row Calories

Overhead Squats (75/55)

*if not enough rowers, sub 15-12-9-6 Calories on Bike

=======

R+

=======

27-21-15-9:

Row Calories

Overhead Squats (95/65)

At Home METCON

Metcon (Time)

For Time:

75 Double Unders, 27 Double Dumbbell Front Squats

75 Double Unders, 21 Double Dumbbell Front Squats

75 Double Unders, 15 Double Dumbbell Front Squats

75 Double Unders, 9 Double Dumbbell Front Squats

Extra

Strict Gymnastics

1) Max Unbroken Strict Handstand Push-ups

2) Max Unbroken Strict Pull-ups

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