MONOCT5

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

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