SATSEP5

CrossFitAllen – CrossFit

Warm-Up

Warmup Run

400 Meters Easy

2 Rounds

With Barbell:

30 Seconds Pausing Back Squats (3 Seconds in Bottom)

30 Seconds Lateral Hops Over Barbell

30 Seconds Bent Over Barbell Rows

30 Seconds Warrior Squats

Mobility

Dumbbell Ankle Stretch: 45 Seconds Each Side

Wrist Stretch: 30 Seconds Each Side

Movement Prep

Barbell Warmup, then…

3 Pausing Front Squats

3 Front Squats

3 Push Press

3 Thrusters

:30 Dead Hang

8 Scap Pullups

3-4 Strict Pullups

Conditioning

Metcon (Time)

“Mirror, Mirror”

For Time:

800 Meter Run

21 Thrusters (95/65)

400 Meter Run

30 Strict Pullups

400 Meter Run

21 Thrusters (95/65)

800 Meter Run

=====

R+

=====

800 Meter Run

21 Squat Snatches (95/65)

400 Meter Run

9 Rope Climbs

400 Meter Run

21 Squat Snatches (95/65)

800 Meter Run

At Home METCON

Metcon (Time)

For Time:

800 Meter Run

21 Dumbbell Thrusters

400 Meter Run

30 Strict Pull-ups

400 Meter Run

21 Dumbbell Thrusters

800 Meter Run

Extra

Intervals

4 Rounds For Max Total Bar Muscle-ups:

300 Meter Row @ 2k Pace + 20 Seconds

200 Meter Row @ 2k Pace + 15 Seconds

200 Meter Row @ 2k Pace + 10 Seconds

1 Minute Max Bar Muscle-ups

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