WEDSEP16

CrossFitAllen – CrossFit

Warm-Up

Coach Choice, then…

Pigeon Pose: 45 Seconds Each Side

Front Rack Stretch: 45 Seconds

Wrist Stretch: 30 Seconds

Movement Prep

Full Complex with PVC Pipe

Full Complex with Empty Bar

Establish Forward Foot (Push Drill)

Establish Foot Position

30 Second Receiving Position Hold

9 Jumps to Receiving Positions (Pause 3 Seconds in Receiving Position)

6 Pausing PVC Split Jerks (3 Seconds in Receiving Position)

3 Pausing Barbell Split Jerks (3 Seconds in Receiving Position)

Conditioning

Metcon (Weight)

“Big Clean Complex”

6 Sets:

3-Position Squat Clean

Push Press

3-Position Squat Clean

Push Jerk

3-Position Squat Clean

Split Jerk

https://www.youtube.com/watch?v=6cGfrNuXlFc&feature=youtu.be
*The full complex is designed to be completed without putting the barbell down

*We can keep things on track for these 6 sets by completing 1 every 5 minutes on a cycled clock

*The goal is to climb in weight with each set as we build to a heavy complex for the day

*With a lot of reps to complete, a good place to start is likely around 45-50% of your 1RM Clean and Jerk

*Your final score is the heaviest complex successfully completed unbroken

At Home METCON

Metcon (Time)

For Time:

30-20-10:

Double Dumbbell Power Cleans

Double Dumbbell Push Press

Extra

Gymnastic Stamina

Not For Time:

1:30 Light Assault Bike, 25% Max Ring Muscle-ups

1:30 Light Assault Bike, 35% Max Ring Muscle-ups

1:30 Light Assault Bike, 45% Max Ring Muscle-ups

2:00 Light Assault Bike, 25% Max Ring Muscle-ups

2:00 Light Assault Bike, 35% Max Ring Muscle-ups

2:00 Light Assault Bike, 45% Max Ring Muscle-ups

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