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
