MONFEB8

CrossFitAllen – CrossFit

REMINDER

OPEN WEEK IS HERE! We will have regular workouts on Monday, Tuesday, and Wednesday. Thursday will be mostly skill and active recovery to prepare for Friday Night Lights!

Regular class schedule until Friday, then the schedule will be as follows:

Friday

5:00 AM

12:00 PM

Heats for The Open and Friday Night Lights will start around 5:00 depending on the workout’s time domain. You will be able to sign up for heats just like you would a normal class.

Warm-Up

PVC Warmup and then…

Calf/Ankle Stretch

Overhead Wall Stretch

Warrior Squat

Strength

Overhead Squat (5 Sets Building to a Heavy Set of 5 )

Athletes will have 15 minutes to do 5 sets of 5 overhead squats from the rack.

Athletes have the choice to build or stay at the same weight over the 5 sets

Conditioning

Metcon (AMRAP – Rounds and Reps)

“All Over Again”

AMRAP 15:

25 Overhead Squats (75/55)

20 Singe Dumbbell Hang Clean and Jerks (50/35)

15 Toes to Bar
Switch arms however you’d like for the DB Hang C&J, as long as you complete 10 reps each side, or 20 total

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 Single Dumbbell Goblet Squats (50/35)

20 Sit-ups

20 Singe Dumbbell Hang Clean and Jerks (50/35)

20 Sit-ups

Extra

Snatch

On the 1:30 x 5 Sets:

1 Power Snatch

1 Squat Snatch

Set 1: 60% 1RM Snatch

Set 2: 65% 1RM Snatch

Sets 3-5: 70-80% 1RM Snatch

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