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
