WEDMAR17

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

General Warmup and then…

Calf Stretch on Post: 30 Seconds Each Side

Pigeon Post + Wrist Stretch: 1 Minute Each Side

Strength

Power Clean (15-10-5 in 15 Minutes)

*The goal is to increase in weight as the reps drops

*Athletes can pause in the front rack or in the hang position, but not on the floor

*Choose weights that are just outside your comfort zone for each rep number (not too light, not to heavy, but just right)

*Score the set of 5

Conditioning

Metcon (AMRAP – Reps)

“Power Play”

AMRAP 7:

1 Power Clean (135/95|R+155/105)

30 Double Unders

2 Power Cleans (135/95|R+155/105)

30 Double Unders

3 Power Cleans (135/95|R+155/105)

30 Double Unders



Add 1 Power Clean Per Round
*Choose a weight that you could cycle for reps, but will likely opt for singles to stay moving

*Your score in this portion is total reps over the 7-minute workout

At Home METCON

Metcon (AMRAP – Reps)

AMRAP 7:

3 Double Dumbbell Power Cleans

30 Double Unders

6 Double Dumbbell Power Cleans

30 Double Unders

9 Double Dumbbell Power Cleans

30 Double Unders



Add 3 Double Dumbbell Power Cleans Per Round

Extra

Ring Muscle-ups or 7-10 Minutes working on transitions

5 Sets:

30% Max Ring Muscle-ups

Rest as Needed Between Sets

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