FRIOCT2

CrossFitAllen – CrossFit

Warm-Up

Coach Choice General Warmup…then

Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

MOBILITY

Child’s Pose on Box: 45 Seconds

Barbell Forearm Smash: 45 Seconds Each Side

Movement Prep

5 Snatch Lift Offs (Mid-Shin to Knees)

5 Snatch Deadlifts

5 High Pulls

5 No Foot Snatch

5 Power Snatches

6 Box Jump Overs (Lower Box)

3 Box Jump Overs (Workout Box)

8 Scap Pull-ups

1-3 Strict Pull-ups

5 Jumping Pull-ups

5 Kip Swings

3 Kipping Pull-ups

3 Butterfly Pull-ups

Conditioning

Metcon (Time)

“Knock on Wood”

3 Rounds For Time [25 Minute Cap]:

20 Power Snatches (75/55)

20 Box Jump Overs (24″/20″)

20 Pull-ups

20/16 Calorie Row

========

R+

========

30 Power Snatches (75/55)

30 Box Jump Overs (24″/20″)

30 Pull-ups

30/24 Calorie Row
*In order to make it in under the cap, athletes will need to average about 2 minutes per movement on every round

*Adjust the weight, variations, or rep numbers in order to complete each station in 2 minutes or less

At Home METCON

Metcon (Time)

3 Round For Time:

30 Single Dumbbell Power Snatches

150′ Walking Lunge

15 Strict Pull-ups or Bent Over Rows

Extra

Power Snatch Waves

12 Sets of 1

Set 1: 79%

Set 2: 82%

Set 3: 85%

Set 4: 82%

Set 5: 85%

Set 6: 88%

Set 7: 85%

Set 8: 88%

Set 9: 91%

Sets 10-12: 88%

All Sets Based of 1RM Power Snatch

Rest as Needed Between Sets

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