TUENOV24

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Child’s Pose on Dumbbell: 1 Minute

Dumbbell Assisted Straddle Stretch: 1 Minute

Skill

Spending 8-10 Minutes working on a skill of your choice:

-Pullups

-Rope Climbs

-HS Hold

-HS Walk

-Get Upside Down

-Pistols

-Toes 2 Bar

-Double unders

……

Conditioning

Metcon (Time)

“Head Spin”

For Time:

80 Double Unders (120 SU)

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

60 Double Unders (90 SU)

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

40 Double Unders (80 SU)

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

20 Double Unders (30 SU)

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

After Each Round:

100 Meter Single Dumbbell Suitcase Carry (50/35)

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

100 Double Unders (150 SU)

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

80 Double Unders

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

60 Double Unders

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

40 Double Unders

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

20 Double Unders

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

After Each Round:

100 Meter Single Dumbbell Suitcase Carry (50/35)

25 Minute Time Cap
*DU to SU conversion is 1.5x

*ie 80 DUs = 120 SUs

At Home METCON

Metcon (Time)

For Time:

80 Double Unders

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

60 Double Unders

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

40 Double Unders

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

20 Double Unders

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

After Each Round:

100 Meter Single Dumbbell Farmers Carry (50/35)

Extra

Handstand Walk Benchmark

For Time:

300′ Handstand Walk

5:00 Time Cap

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