MONSEP21

CrossFitAllen – CrossFit

Warm-Up

Coach Choice, then…

Turn Back Stretch: 1 Minute Each Side

Overhead Stretch on Wall: 1 Minute

Movement Prep

Barbell Warmup, then…

5 Clean Grip Deadlifts

5 Clean Pulls

5 Hang Power Cleans

5 Power Cleans

5 Strict Press (Getting the Head Out of the Way)

5 Slow Push Press

5 Fast Push Press

10 Scap Pull-ups

5 Kip Swings

5 Knees to Chest

3 Toes to Bar

Strength

2 Power Clean + 2 Push Press Complex

Athletes will have 10 minutes to work up to a heavy set of 2 Power Cleans + 2 Push Press
*Power Cleans must be touch n go

Conditioning

Metcon (Time)

“Pipe Down”

21-15-9:

Power Cleans (95/65|R+115/85)

Hand Release Push-ups

Directly Into…

21-15-9:

Push Press (95/65|R+115/85)

Toes to Bar
*Looking to use a light-moderate weight for both barbell movements

*Ideally, both movements are completed with the same load

At Home METCON

Metcon (Time)

21-15-9:

Double Dumbbell Power Cleans

Hand Release Push-ups

Directly Into…

21-15-9:

Double Dumbbell Push Press

Weighted Sit-ups

Extra

Aerobic Capacity

On the 5:00 x 5 Rounds:

21/15 Calorie Assault Bike

15 GHD Sit-ups

21/15 Calorie Row

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s