WEDMAR24

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

Turn Back Stretch on Wall

Pigeon Pose + Wrist Stretch

Seated Barbell Straddle

Conditioning

Metcon (Time)

“Dia-bolical”

With a Partner For Time:

500 Meter Bike, 21 Deadlifts (185/135|R+225/155)

500 Meter Bike, 42 Hand Release Push-ups

500 Meter Bike, 15 Deadlifts (185/135|R+225/155)

500 Meter Bike, 30 Hand Release Push-ups

500 Meter Bike, 9 Deadlifts (185/135|R+225/155)

500 Meter Bike, 18 Hand Release Push-ups
Partners will start on opposite movements. Both partners must finish the reps before switching and completing the other movement.

Example

A: 500m bike

while…

B: 21 Deadlifts

then…

A: 21 Deadlifts

while…

B: 500m bike

At Home METCON

Metcon (Time)

200 Meter Run, 42 Double Dumbbell Deadlifts

200 Meter Run, 42 Hand Release Push-ups

200 Meter Run, 30 Double Dumbbell Deadlifts

200 Meter Run, 30 Hand Release Push-ups

200 Meter Run, 18 Double Dumbbell Deadlifts

200 Meter Run, 18 Hand Release Push-ups

Extra

Skill Accessory

10 Rounds For Quality:

8/6 Calorie Ski Erg

8 Alternating Pistols

2 Legless Rope Climbs

1-2 Minute Rest Between Rounds

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s