WEDSEP9

CrossFitAllen – CrossFit

Warm-Up

30 Seconds Each

Active Spidermans

PVC Pass Throughs

Mountain Climbers

PVC Overhead Squats

Frog Hops

PVC Pass Throughs (More Narrow)

Slow Burpees

PVC Overhead Squats (More Narrow)

Mobility

Twisted Wall Squat: 45 Seconds Each Side

PVC Sotts Press: 1 Minute

Movement Prep

OHS Biased Barbell Warmup, then…

5 High Jumps (No Weight)

5 Hard Jumps (No Weight)

5 Power Cleans

5 Hang Power Snatches

5 Front Squats

5 Push Press

5 Thrusters

5 Overhead Squats

Strength

Front Squat (7-5-3-1-1)

Every 2 Minutes complete a set at the following % of 1 Rep Max Front Squat

7@75%

5@80%

3@85%

1@90%

1@95%

Conditioning

Metcon (Time)

For Time:

15 Power Cleans

15 Thrusters

15 Push Press

15 Hang Power Snatch

15 Overhead Squats

15 Front Squats

Barbell (95/65)

On the Minute: 4 Burpees

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R+

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“20 Questions”

For Time:

20 Power Cleans

20 Thrusters

20 Push Press

20 Hang Power Snatches

20 Overhead Squats

20 Front Squats

On the Minute: 5 Burpees

Barbell (95/65)
*We begin the workout with burpees at the 0:00 and will repeat them on the 1:00, 2:00, 3:00, and so on…

*We intended time range of this workout is between 10-18 minutes

*Choose a light weight that allows you to complete 25-30 reps unbroken when fresh

*Try to use one barbell weight across

Extra

Body Armor (A)

2 Sets:

10 Romanian Deadlifts

50′ Front Rack Barbell Walking Lunge

Rest 2 Minutes Between Sets

Body Armor (B)

2 Sets:

5 Romanian Deadlifts

25′ Front Rack Barbell Walking Lunge

Rest 2 Minutes Between Sets

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