CrossFitAllen – CrossFit
Warm-Up
Coach Choice, then…
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Lat Stretch: 45 Seconds Each Side
Movement Prep
10 Scap Pull-ups
4 Kip Swings + Stop
2 Kip Swings + 1 Kipping Pull-up
2 Kip Swings + 1 Kipping Pull-up + 2 Kip Swings
2 Kip Swings + 1 Kipping Chest to Bar Pull-up + 2 Kip Swings
String Together Chest to Bar Pull-ups (or Chin Over Bar Pull-ups)
Each Arm With Lighter Dumbbell:
5 Deadlifts
5 High Pulls
5 Push Press
5 Dumbbell Snatches
Build to One Jump Below Workout Weight:
8 Alternating Dumbbell Snatches (4 Each)
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Big Drip”
AMRAP 20:
200 Meter Run
16/12 Calorie Assault Bike/Row
12 Pull-ups
8 Dumbbell Power Snatch (50/35)
=====
R+
=====
200 Meter Run
16/12 Calorie Bike
12 Chest to Bar Pullups
8 Dumbbell Power Snatch (60/40)
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
400 Meter Run
30 Single Dumbbell Hang Power Snatches
20 Double Dumbbell Plank Rows
Alternate Arms Every 5 Reps on Hang Snatches
10 Each Side For Dumbbell Plank Rows
Extra
Handstand Walk (Repeat From Last Week)
5 Rounds:
15/12 Calorie Machine (Bike or Row)
“X” Distance Handstand Walk
Option 1: 50′ Handstand Walk
Option 2: 25′ Handstand Walk
Option 3: 1 Minute of Handstand Walk Practice
CrossFit Allen 