MONOCT19

CrossFitAllen – CrossFit

REMINDER

Please remember to log your workout upon completion of your class.

1. We want to track your progress

2. It ensures that you don’t get charged a late cancel or no-show fee

Modify-Menu-Add Results-Then enter your score or click “Do Not Record”

When you attend yoga, you reserve your spot then you must sign in when you get there or upon completion of class

Warm-Up

General Warmup, then…

Front Rack Stretch: 45 Seconds

Forearms Stretch: 45 Seconds

Squat Hold: 45 Seconds

Movement Prep

Barbell Warmup, then…

5 Strict Press

5 Pausing Front Squats (3 Seconds in Bottom)

5 Pausing Push Press (3 Seconds in Dip)

5 Thrusters

5 Thrusters (Lighter Weight)

Strength

Thruster (Heavy Set of 3 (From the Ground))

Every 1:30 for 6 Sets Building to a Heavy Set of 3

Conditioning

Metcon (Time)

“Down to Earth”

6 Rounds For Time:

200 Meter Run

7 Thrusters (95/65)

7 Burpees

=======

R+

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7 Rounds for Time:

200 Meter Run

7 Thrusters (115/85)

7 Bar Facing Burpees
*Time cap 20 Minutes

*any unfinished reps = 1 second

At Home METCON

Metcon (Time)

7 Rounds:

200 Meter Run

7 Double Dumbbell Thrusters

7 Burpees

Extra

Gymnastics Conditioning

AMRAP 7:

1 Pausing Strict Handstand Push-up

1 Strict Handstand Push-up

1 Kipping Handstand Push-up

10 Alternating Pistols

2 Pausing Strict Handstand Push-ups

2 Strict Handstand Push-ups

2 Kipping Handstand Push-ups

10 Alternating Pistols

3 Pausing Strict Handstand Push-ups

3 Strict Handstand Push-ups

3 Kipping Handstand Push-ups

10 Alternating Pistols

Add (1) Rep to Each Handstand Push-up Movement Until Time Cap

Pistols Stay Fixed at 10 Reps in Between Each Round

Pausing Strict Handstand Push-ups: 1 Second with Head to Floor

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