CrossFitAllen – CrossFit
Warm-Up
Coach Choice, then…
Child’s Pose on Ball: 1 Minute
Dumbbell Ankle Stretch: 40 Seconds (Each Side)
Movement Prep
5 Pausing Medicine Ball Front Squats (3 Seconds in Bottom)
5 Medicine Ball Push Press
5 Medicine Ball Thrusters
5 Wallballs
10 Scap Pull-ups
1-3 Strict Toes to Bar
5 Kip Swings
5 Knees to Chest
5 Toes to Bar
Each Side With a Lighter Dumbbell:
5 Deadlifts
5 Jump Shrugs (No Elbow Bend)
5 High Pulls
5 Push Press
5 Snatches
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Bamm-Bamm”
AMRAP 20:
50 Wallballs (20/14)
40 Alternating Dumbbell Snatches (50/35)
30/24 Calorie Assault Bike
20 Toes to Bar
*Over the 20 minutes of work, we can expect to complete 1½ – 2+ rounds
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
40 Air Squats
20 Alternating Dumbbell Snatches
40 Sit-ups
20 Alternating Dumbbell Snatches
Extra
Front Squat + Back Squat
5 Supersets:
3 Front Squats
6 Back Squats
Rest as Needed Between Sets
Set 1: 50% 1RM Front Squat
Set 2: 53% 1RM Front Squat
Set 3: 56% 1RM Front Squat
Set 4: 59% 1RM Front Squat
Set 5: 62% 1RM Front Squat
