WEDJAN6

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

10 Second Pausing Overhead Squat

On the 2:00 x 5 Sets:

1 Pausing Overhead Squat

Pause 10 Seconds in Bottom
*The goal in the pause is to stay active with the upper body and lower body as we sit just below parallel

*With the long pauses, the weights here aren’t intended to be very heavy

*Athletes should start light and only build if the weight support good positioning

Conditioning

Metcon (Time)

“Grimace”

21-15-9:

Overhead Squats (75/55)

Toes to Bar

Directly Into…

15-12-9

Thrusters (75/55)

Pull-ups

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

21-15-9

Overhead Squats (95/65)

Toes to Bar

Directly Into…

21-15-9

Thrusters (95/65)

Chest to Bar Pull-ups

At Home METCON

Metcon (Time)

3 Rounds:

50 Air Squats

50 Sit-ups

Directly Into…

3 Rounds:

50 Air Squats

50 Single Arm Dumbbell Rows (25 Each Side)

Extra

Strength Stamina

5 Rounds Not For Time:

5 Deadlifts (75%)

5 Bench Press (75%)

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