WEDSEP2

CrossFitAllen – CrossFit

Warm-Up

30 Seconds Each

Easy Bike/Row

Push-up to Down Dog

Hollow Hold

Moderate Bike/Row

Active Samson

Arch Hold

Faster Bike/Row

Shoulder Taps

Flutter Kicks

Mobility

Child’s Pose: 1 Minute

Pec Stretch on Wall: 45 Seconds Each Side

Strength

1 Power Clean + 1 Pausing Push Jerk + 1 Push Jerk

-13 minutes to build to a moderate complex

-Pausing Push Jerk is 2 second pause in dip and 2 second pause in catch

Conditioning

Metcon (Time)

“Treasure Chest”

3 Rounds:

20 Toes to Bar

20 Push Jerks (115/85)

15/12 Calorie Assault Bike or 20/14 Calorie Row

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R+

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3 Rounds:

25 Toes to Bar

20 Push Jerks (135/95)

15/12 Calorie Bike
*The intended time range for this workout is between 9-18 minutes (cap workout at 20 minutes)

*Choose a moderate load that you are capable of cycling for 20+ reps unbroken when fresh

*Within the workout, the Push Jerks should be cleared in 2-3 sets

At Home METCON

Metcon (Time)

3 Rounds For Time:

20 Strict Pull-ups or DumBell Rows

20 AbMat Sit-ups

20 Double Dumbbell Push Jerks

20 AbMat Sit-ups

Extra

Gymnastics Stamina

For Time:

100 Double Unders

50′ Handstand Walk or :30 HS Hold

80 Double Unders

50′ Handstand Walk or :30 HS Hold

60 Double Unders

50′ Handstand Walk or :30 HS Hold

40 Double Unders

50′ Handstand Walk or :30 HS Hold

20 Double Unders

50′ Handstand Walk or :30 HS Hold

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