TUESEP1

CrossFitAllen – CrossFit

Warm-Up

Barbell Warmup + Run

400 Meter Easy Run

30 Seconds Active Spidermans

5 Good Mornings

5 Back Squats

200 Meter Easy Run

30 Seconds Mountain Climbers

5 Elbow Rotations

5 Strict Press & Reach

100 Meter Easy Run

30 Seconds Squat to Stands

5 Romanian Deadlifts

5 Front Squats

Mobility

Couch Stretch: 1 Minute Each Side

Front Rack Stretch: 1 Minute

Calf Stretch on Post: 45 Seconds Each Side

Movement Prep

3 “No Feet” Power Cleans From Each Position:

High Hang (Pockets)

Hang (Above Knee)

Mid-Shin

5 Regular Power Cleans (Working On Good Front Rack)

then…

Take 3-5 Minutes working up to working weight

Conditioning

Metcon (Time)

“Born to Run”

For Time:

400 Meter Run, 21 Burpees

400 Meter Run, 15 Burpees

400 Meter Run, 9 Burpees

200 Meter Run, 9 Power Cleans (115/85|R+135/95)

200 Meter Run, 15 Power Cleans (115/85|R+135/95)

200 Meter Run, 21 Power Cleans (115/85|R+135/95)
*30 Minute Cap

*When fresh, this should be a load you can move for 25+ unbroken reps

At Home METCON

Metcon (Time)

For Time:

400 Meter Run, 21 Burpees

400 Meter Run, 15 Burpees

400 Meter Run, 9 Burpees

200 Meter Run, 9 Double Dumbbell Power Cleans

200 Meter Run, 15 Double Dumbbell Power Cleans

200 Meter Run, 21 Double Dumbbell Power Cleans

Extra

Endurance

10 Minute Max Calorie Bike

Rest 3 Minutes

10 Minute Max Calorie Bike

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