SATOCT10

CrossFitAllen – CrossFit

Warm-Up

General Warmup, then…

Ankle/Calf Stretch: 45 Seconds Each Side

Barbell Assisted Squat Hold: 45 Seconds

Front Rack Stretch: 45 Seconds

Movement Prep

10 Scap Pull-ups

1-3 Strict Pull-ups

5 Kip Swings

4 Pull-ups

3 Chest to Bar

5 Tempo Front Squats (3 Seconds Down, 3 Seconds Up)

5 Empty Bar Front Squats (No Tempo)

5 Light Weight Front Squats

Conditioning

Metcon (Time)

“Street Sweeper”

For Time:

With a Partner, running together and splitting reps evenly…ish

35-30-25-20-15

Front Squats (95/65)

200 Meter Run

Pull-Ups

200 Meter Run

=======

R+

=======

40-35-30-25-20

Front Squats (115/85)

200 Meter Run

Chest to Bar Pullups

200 Meter Run
*The workout flows as follows…

Partner A & B split the 35 reps of front squats, then go out for the 200m Run together. Then, A & B Split Reps of 35 Pullups and go out on the 200 Meter run together.

This repeats for the round of 30, then 25, then 20, then 15.

At Home METCON

HOME GYM

For Time:

21-18-15-12-9:

Single Dumbbell Thrusters

Single Dumbbell Bent Over Rows (Each Side)

Extra

Body Armor

3 Sets:

10 Double Dumbbell Bent Over Rows

20 Alternating Dumbbell Incline Bench Press

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