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
