CrossFitAllen – CrossFit
Warm-Up
Kettlebell Thoracic Opener: 2 Minutes
Kettlebell Assisted Straddle Stretch: 1 Minute
Kettlebell Pec Smash: 1 Minute Each Side
General Warmup, then…
Movement Prep
With Lighter Weight:
10 Russian Kettlebell Swings
20 Seconds Arm Overhead Hollow Hold
10 Full Kettlebell Swings
Skill
Athletes will have 7-10 Minutes to work on a skill of their choice…
-Double unders
-Hand Stand Pushups
-Hand Stand Walks
-Pistols
-Butterfly Pullups
-Muscle Up Progressions
…….
Conditioning
Metcon (AMRAP – Reps)
“Pardon the Interruption”
AMRAP 16:
Max Double Unders
[On the 0:00]: 21 Kettlebell Swings (53/35)
[On the 2:00]: 21 AbMat Sit-ups
[On the 4:00]: 21 Kettlebell Swings (53/35)
[On the 6:00]: 21 AbMat Sit-ups
[On the 8:00]: 21 Kettlebell Swings (53/35)
[On the 10:00]: 21 AbMat Sit-ups
[On the 12:00]: 21 Kettlebell Swings (53/35)
[On the 14:00]: 21 AbMat Sit-ups
*The goal of this 16 minute piece is to accumulate max Double Unders
*This progress will be interrupted by other movements that take place every 2 minutes
*After completing the 21 reps of swings or sit-ups, you’ll transition back to the double unders until the next round begins
*This format will work out to around 1 minute on the double unders for each round
*Your score at the end of the workout is total double unders completed
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders (90 Singles)
30 Single Arm Dumbbell Russian Swings
10 Reverse Burpees (15 Burpees)
Extra
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Hamstrings
Upper Back
Quads
Glutes
