THUSEP3

CrossFitAllen – CrossFit

Warm-Up

200 Meter Jog, then…

PVC Warmup

1 Minute Each

PVC Straight Leg Swings (30 Second Each)

PVC Pass Through

PVC Lift Offs

PVC Overhead Squats

PVC Sotts Press

Mobility

Calves Foam Roll: 1 Minute Each Side

Lower Back Foam Roll: 1 Minute

Barbell Throacic Opener: 1 Minute

Movement Prep

Snatch Biased Barbell Warmup, then…

6 Slow Snatch Grip Deadlifts

3 High Hang Power Snatches (Pockets)

3 Hang Power Snatches (Above Knee)

3 Power Snatches (Mid-Shin)

Take 5-7 Minutes to work up to your working weight

Conditioning

Metcon (Time)

“Baggage Claim”

3 Rounds For Time:

400 Meter Run

200 Meter Med Ball Run (20/14)

10 Power Snatches (115/85)

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R+

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400 Meter Run

200 Meter Plate Run (45/35)

10 Power Snatches (135/95)
*When fresh, you should be able to cycle at least 5 unbroken reps with this moderate weight

*Within the workout, we’re looking for single repetitions with good technique throughout

At Home METCON

Metcon (Time)

3 Rounds For Time:

400 Meter Run

200 Meter DB Farmers Carry

100 Meter Walking Lunge

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Hamstrings

Lower Back

Upper Back

Calves

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