MONMAR22

CrossFitAllen – CrossFit

REMINDER

THE FINAL 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/Ankle Stretch

Overhead Wall Stretch

Front Rack Stretch

Wrist Stretch

Strength

Push Jerk (5-4-3-2-1)

*Athletes will have 12 minutes to complete sets of 5, 4, 3, 2, and 1 heavy push jerk.

*Your score today will be your set of 1.

*Barbell will come out of the rack for this portion

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Divide & Conquer”

AMRAP 15:

30 Double Unders

15 Push Jerks (115|85|R+135/95)

30 Double Unders

15 Toes to Bar
*Sub 45 Singles for 30 DUs

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

15 Double Dumbbell Push Jerks

30 Double Unders

15 Weighted Sit-ups

Extra

Gymnastics Conditioning

Every 2:00 x 4 Rounds:

5 Strict Chest to Bar Pull-ups

10/8 Calorie Assault Bike

5 Bar Muscle-ups

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