CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Overhead Stretch on Wall: 1 Minute
Front Rack Stretch: 45 Seconds
Wrist Stretch: 45 Seconds
Strength
Push Jerk (Heavy Set of 3 )
Athletes will have 12 minutes to work up to a heavy set of 3 Push Jerks from the rack
Conditioning
Metcon (Time)
“Seventh Wonder”
7 Rounds for Time:
7 Push Jerks (115/85)
7 Lateral Barbell Burpees
====R+====
“Eighth Wonder”
8 Rounds For Time:
8 Push Jerks (135/95)
8 Bar Facing Burpees
*Choose a weight for “seventh wonder” that you can complete in 1-2 sets
*The bar is taken from the floor
At Home METCON
Metcon (Time)
8 Rounds For Time:
8 Double Dumbbell Push Jerks
8 Lateral Burpees Over Dumbbells
At Home METCON
Metcon (Time)
No Equipment Home Workout
8 Rounds For Time:
8 Hand Release Push Ups|R+ 5 HSPU)
8 Reverse Lunges (each leg…16 total)
Extra
Row Intervals
On the Minute x 9:
Minute 1: 18/15 Calorie Row
Minute 2: 15/12 Calorie Row
Minute 3: 12/9 Calorie Row
Minute 4: 18/15 Calorie Row
Minute 5: 15/12 Calorie Row
Minute 6: 12/9 Calorie Row
Minute 7: 18/15 Calorie Row
Minute 8: 15/12 Calorie Row
Minute 9: 12/9 Calorie Row
