SATOCT24

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

Barbell Warmup and Clean Progression focusing on High Elbows

Conditioning

Metcon (Time)

“Get Low”

With a Partner

3 Rounds:

1000 Meter Row

10 Rounds of “The Chief”

1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats

Barbell Weights:

Rounds 1-10: (115/85|R+135/95)

Round 11-20: (135/95|R+155/115)

Round 21-30: (155/115|R+185/135)

35 Minute Cap
*With a Partner Split the Row how ever you see fit, then alternate complete rounds of “Chief”

*Any unfinished reps = 1 second on top of the 35:00

At Home METCON

Metcon (Time)

HOME GYM

3 Rounds:

600 Meter Run

4 Rounds of “The Chief”

1 Round of “The Chief”:

3 Double Dumbbell Power Cleans

6 Push-ups

9 Air Squats

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