MONMAR15

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

Bike Warmup and then PVC Flow…

Calf/Ankle Stretch

Wrist Stretch

Strength

3 Position Power Snatch + 3 Overhead Squats

1 Set Every 1:30 for 5 Sets
1 High Hang Power Snatch (Pockets)

1 Hang Power Snatch (Above the Knee)

1 Power Snatch (Floor)

3 Overhead Squats

Conditioning

Metcon (Time)

“Bi-Weekly”

4 Rounds For Time:

10 Burpee Pull-ups

20 Hang Power Snatches (75/55)

21/15 Calorie Bike

20 Minute Cap
*BURPEE PULL-UPS

Choose a pull-up bar that is just out of the reach of the fingertips. Athletes can step or jump out of the burpee. Jump as much as you’d like to into the pull-up, as long as this chin gets over the bar

*HANG POWER SNATCHES

Hang power snatches will stay above the knee in the bottom position. Choose a light weight that can be completed within 3 sets during the workout

*BIKE-Stagger by 2:30 minutes if short on bikes. We will have rowers available if we run into each other. Equal Calories.

At Home METCON

Metcon (Time)

HOME GYM

4 Rounds For Time:

10 Dumbbell Facing Burpees

20 Alternating Dumbbell Snatches

400 Meter Run

Extra

Gymnastics Practice

4 Rounds Not For Time:

5-10 Strict Handstand Push-Ups

50′ Handstand Walk

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