FRINOV13

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Banded Hamstring Stretch: 45 Seconds Each Side

Banded 3-Way Shoulder: 30 Seconds Each Position & Side

Strength

Push Jerk (EMOM 10 – Heavy set of 2 Push Jerks)

*10-minute EMOM of 2 push jerks from the floor

*Athletes have the option of building in weight or staying at a challenging load across

Conditioning

Metcon (AMRAP – Rounds and Reps)

“The Landlord”

AMRAP 12:

35 Double Unders (60 Singles)

9 Deadlifts

7 Hang Power Cleans

5 Push Jerks

Barbell: 135/95|R+155/105
*Let’s use a singular barbell weight based off the most challenging movement: the push jerk

*This should be a load that allows you to complete the 5 reps unbroken each round

At Home METCON

Metcon (AMRAP – Rounds and Reps)

HOME GYM

AMRAP 12:

35 Double Unders (60 Singles)

9 Double Dumbbell Deadlifts

7 Double Dumbbell Hang Power Cleans

5 Double Dumbbell Push Jerks

Extra

Gymnastic Stamina Benchmark

For Time:

100 Double Unders

50′ Handstand Walk

80 Double Unders

50′ Handstand Walk

60 Double Unders

50′ Handstand Walk

40 Double Unders

50′ Handstand Walk

20 Double Unders

50′ Handstand Walk

Repeat From 9/2/20