CrossFitAllen – CrossFit
Warm-Up
General warmup and then…
Calf Stretch on Post: 1 Minute Each Side
Barbell Straddle Stretch: 1 Minute
Pigeon Pose on Box: 1 Minute Each Side
Movement Prep
30 Seconds Empty Bar Deadlifts
30 Seconds Slow Air Squats
5 Medicine Ball Front Squats
5 Medicine Ball Thrusters
5 Wallballs
Spend 4-5 minutes working up to your working weight on DLs
Conditioning
Metcon (Time)
“Loch Ness Monster”
For Time:
40 Wallballs (20/14)
40 Box Jumps (24″”/20″”)
40 Wallballs (20/14)
On the Minute [Starting at 0:00]:
4 Deadlifts (185/135)
======R+======
50 Wallballs (20/14)
50 Box Jumps (24″”/20″”)
50 Wallballs (20/14)
On the Minute [Starting at 0:00]:
5 Deadlifts (225/155)
*The listed work we’re looking to complete for time is the the 40|R+50 wallballs, 40|R+50 box jumps, and 40|R+50 wallballs
*However, every minute on the minute, we’ll be interrupted by 4|R+5 deadlifts
*We’ll start the deadlifts on the 0:00 and repeat them at the top of the minute
*After completing the 5 reps, you’ll pick up wherever you left off in the 50-50-50
*Your time will stop following your 80th|R+100th total wallball
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
5 Single Dumbbell Front Squats
10 Single Dumbbell Deadlifts
15 Single Dumbbell Russian Swings
Switch Arms Each Round
Extra
Body Armor
3 Giant Sets:
9 Bulgarian Split Squats (Left)
9 Bulgarian Split Squats (Right)
Max Unbroken Strict Ring Dips
Rest as Needed Between Sets
