THUOCT15

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Barbell Straddle Stretch: 1 Minute

Barbell Thoracic Opener: 1 Minute

Skill

Spending 8-10 Minutes Working on a Skill:

-Pullups

-Pistols

-Muscle ups

-Double Unders

-Toes to Bar

-HS Holds

-HS Walks

-etc.

Movement Prep

40 Seconds PVC Hinge Drill

Establish Hand Position on Barbell

20 Seconds Empty Barbell Deadlifts

20 Seconds Light Deadlifts

then…

4-5 Minutes to work up to working weight in Metcon

Conditioning

Metcon (AMRAP – Rounds)

“Deadline”

EMOM 16:

Min 1: 12/9 Calorie Assault Bike

Min 2: 9 Deadlifts (225/155|R+275/185)

Min 3: 12/9 Calorie Assault Bike

Min 4: 15 HR Pushups|R+9 Hand Stand Pushups
*Same as last week, your score is the number of rounds you completed all the reps

*If you complete all the rounds and reps as prescribed, your score would be 20 rounds

At Home METCON

Metcon (Time)

21-18-15-12-9-6-3:

Double Dumbbell Deadlifts

Hand Release Push-ups

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Hamstrings

Lower Back

Shoulders

Upper Back

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