THUOCT1

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

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