CrossFitAllen – CrossFit
Warm-Up
General warmup and then…
Ankle Stretch: 40 Seconds Each Side
Pigeon Pose: 90 Seconds Each Side
Strength
Stamina Squats
On the Minute x 10 (5 Rounds):
Minute 1: 4 Front Squats
Minute 2: 8 Back Squats
Barbell Loaded at 55% on 1RM Front Squat
Conditioning
Metcon (Time)
“Full Circle”
For Time:
1,000 Meter Row
60 Double Unders
30 Calorie Assault Bike
60 Double Unders
1,000 Meter Row
=====R+=====
1,500 Meter Row
100 Double Unders
50 Calorie Assault Bike
100 Double Unders
1,500 Meter Row
*sub 120 Singles for 60 DUs
*sub 200 Singles for 100 DUs
At Home METCON
Metcon (Time)
For Time:
1,200 Meter Run
75 Double Unders
800 Meter Run
75 Double Unders
1,200 Meter Run
*sub 150 Singles
Extra
Snatch Technique
3 Sets:
3 Snatch Grip Sotts Press
3 Overhead Squats
3 Sets:
3 Drop Snatches
3 Sets:
3 Snatch Balances
High Hang Squat Snatch
On the Minute x 10:
1 High Hang Squat Snatch