MONNOV16

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Dumbbell Assisted Straddle Stretch: 1 Minute

Single Arm Lat Stretch on Wall: 30 Seconds Each Side

Primer

2 Rounds for Quality:

12 Banded Straight Arm Lat PVC Pull Downs

12 Banded Monster Walks (each direction)

12 Wall Angels

12 1 1/4 DB Goblet Squats (lighter weight)

Movement Prep

Each Side With Lighter Weight

5 Hang Cleans

5 Strict Presses

3 Hang Cleans

3 Push Jerks

12 Reverse Lunges (No Weight)

6 Single Dumbbell Reverse Lunges (Light Weight)

3-4 Minutes to work up to working weight on DLs

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Drift Away”

AMRAP 15:

40/30 Calorie Assault Bike

40 Single Dumbbell Hang Clean and Jerks (50/35)

40 Single Dumbbell Reverse Lunges (50/35)

40 Deadlifts (185/125)

======R+======

50/35 Calorie Assault Bike

50 Single Dumbbell Hang Clean and Jerks (50/35)

50 Single Dumbbell Reverse Lunges (50/35)

50 Deadlifts (205/145)
*switching arms every 5 reps on DB Hang Clean and Jerk

*stagger heats by 5 minutes if not enough bikes

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

50 Single Dumbbell Push Jerks (50/35)

50 Single Dumbbell Reverse Lunges (50/35)

50 Single Dumbbell Deadlifts (50/35)

Extra

Strict Handstand Push-ups

5 Sets:

30% Max Strict Handstand Push-ups

Rest as Needed Between

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