FRIJAN29

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Barbell Thoracic Opener: 2 Minutes

Barbell Ankle Stretch: 1 Minute

Active Twisted Cross: 1 Minute

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Bartender Part 1”

AMRAP 9:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

RX: 95/65

RX+: 115/85

“Bartender Part 2”

Athletes will have 6 Minutes to work up to a Max Snatch.

This can be any type of snatch…power, full, SPLIT, hang, etc. as long as the barbell goes from the floor to overhead in one motion.

The 6 Minutes will start immediately after the Metcon ends…(Minutes 9-15)

At Home METCON

Metcon (Time)

8 Rounds For Time:

12 Double Dumbbell Deadlifts

9 Double Dumbbell Hang Power Cleans

6 Double Dumbell Push Jerks

Extra

Gymnastics Stamina

For Time:

100 Double Unders

25 Kipping Handstand Push-ups

80 Double Unders

20 Kipping Handstand Push-ups

60 Double Unders

15 Kipping Handstand Push-ups

40 Double Unders

10 Kipping Handstand Push-ups

20 Double Unders

5 Kipping Handstand Push-ups

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