WEDFEB10

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Then…

Calf/Ankle Stretch: 30 Seconds/side

Box Pigeon: 45 Seconds/side

Box Hamstring: 45 Seconds/side

Childs Pose on Box: 45 Seconds

Strength

Box Jump/Deadlift

On the 1:30 x 5 Sets:

3 High Box Jumps

3 Deadlifts

Start Around ~60% 1RM & Build
*These 3 reps should be performed unbroken

*Stand to full extension on top of the box for these higher box jumps

*The height is athletes choice

Conditioning

Metcon (Time)

“Juke Box”

5 Rounds For Time:

12 Deadlifts (135/95)

9 Box Jump Overs (24″/20″)

6 Front Squats (135/95)

====R+====

15 Deadlifts (155/105)

12 Box Jump Overs (24″/20″)

9 Front Squats (155/105)
*20 Minute Cap

*Any unfinished reps = 1 second added to 20:00

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

40 Double Unders

20 Double Dumbbell Deadlifts

10 Double Dumbbell Front Squats

*Sub 80 Singles

Extra

Aerobic Skill Focus

Not For Time:

16 Minute Recovery Row

[On the 4:00, 8:00, 12:00 and 16:00]:

15-20 GHD Sit-ups

50′ Double Dumbbell Front Rack Walking Lunge

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